CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider Legless Rope Climbs in the Workout, and weighted Pull-Ups in the Skill. You should be pushing hard and expecting drop off in reps. COMPETE | PART 1 EVERY 3:00 x 4 SETS (Time) 15...Read More

CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 6 Slight Incline Tempo Bench Press (30X0) -Rest :10- 12 Bar Dips -Rest :10- 25 Pronating DB Bench Press (Light-Moderate) -Rest 3:00 b/t Sets- (Score is Weight on Bench)GOAL: RPE 9 | Week 1 of 6 for this new cycle. Use this week to...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 200m Group Run Immediately into… AMRAP x 5 MINUTES 10 Jumping Jacks 5 Russian KB Swings* 5 Reps of Pike to Push-Up 10 Jumping Jacks 5 Full KB Swings* 5 Tuck-Ups or Reverse Crunches *Use a Light or Moderate KB for Warm-Up Workout of the...Read More

CrossFit Mettle and Honor – NCCOMPETE REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting...Read More

CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more....Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 2:00 Bike 10 Groiners 5/5 Knees Over Toes Split Squat 10 Kip Swings Into… 2 ROUNDS 1:00 Bike 5 Air Squat + 5 Narrow Stance Squat 5 Clean Deadlift + 10 Elbow Punches 6 Big Kip Swings Extended Warm-Up – All EVERY 4:00...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Unbroken on the squats, 2-3 quick sets on the Pistols. Don’t sleep on the Bike, we need to be able to keep pushing here, aiming for 2:30-2:45. COMPETE | PART 1 7 ROUNDS FOR TIME*...Read More

CrossFit Mettle and Honor – NC FLEX Strength Back Squat (5-5-3-3 Tempo Back Squats (30X0) ) -Rest As Needed b/t Sets- (Score is Weight) GOAL: RPE 9 | Again, don’t be afraid to go heavy here. We are NOT maxing out, but we do want to finish with a TOUGH set of three so that...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Jumping Jack Toe Touches 10 Calf Raises 10 Tib Raises 10 Alt. Elbow Punches 10 Strict Press Into… 2 ROUNDS 20 Single Unders (upgrade to Dubs in R2) 5/5 Leg Swings 5/5 Ankle Rolls 5 Hang Power Clean + Push Press Strength...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Get a touch on all the weights. Perform 2 Sets of each of the listed weights with their respective rep schemes. COMPETE | PART 1 AMRAP x 12 MINUTES (AMRAP – Rounds and Reps) 4...Read More