CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Let’s get some touches on each barbell. 2 Sets at the first weight, 2 Sets at the second weight. Finish the last 3 Sets at the final weight. COMPETE | PART 1 EMOM x 12...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Toe Touch + Jumping Jacks 5 Cat/Cows 10 Alt. Bird Dogs 5/5 Groiner + Hamstring Stretch* *Start in a groiner position, then slowly straighten your front leg, stretching the hamstring. Into… 2 ROUNDS 10 Alt. Step-Overs 5 PVC Pass Thrus + 5...Read More

CrossFit Mettle and Honor – NC FLEX Strength Front Squat (9-7-5-9-7-5 Tempo Front Squat (30X0)) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 4 of 6. The goal is to finish with a heavier set of 5. And remember—the tempo is non-negotiable. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS* 12/12 Bulgarian Split...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Fast reps here. Let’s make sure we are Squat Snatching the first rep on each Overhead Squat. COMPETE | PART 1 EVERY 1:00 x 4 SETS (AMRAP – Reps) 8/6 Cal Ski Max Ring Muscle...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 400m Run Into… 1 ROUND 10/10 Leg Swings 5 Bootstrappers 10/10 Staggered Stance Good Morning 20 Shoulder Taps 10 Scap Push-Ups 10 Glute Bridges 10 Slow Deadbugs Into… AMRAP x 6 MINUTES :30 Row 8 KB Deadlifts 4 Narrow Stance Push-Ups 10 Hollow Rocks Skill...Read More

CrossFit Mettle and Honor – NC FLEX Strength 9-7-5-9-7-5 (Weight) Tempo Bench Press (30X0) -Rest 1:30- Tempo Weighted Chin-up (20X0) -Rest 1:30 b/t Sets- (Score is Weight on Bench)GOAL: RPE 9 | Week 4 of 6 of our second accumulation cycle for this current phase. The goal today is simple—respect the tempo and finish a...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Push everything and use the Run to recover. See if we can keep the Row under a minute and unbroken on the KB Swings and Dips (Max 2 sets). COMPETE | PART 1 Repeat 24.1!Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EVERY 2:00 for 4 SETS :30 Max Big Jump Single Unders 5/5 Single Arm Banded Dante Row 10 Banded Face Pulls 10 Straight Leg Sit-Up * Loosen ankles and calves for the remainder of time. (Tib/Fib Raises or Ankle Rollouts) Extended Warm-Up – All EVERY...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 – 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