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 – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Pick one of the 3 movements today as your biggest focus. Hit that movement hard whether that means quick rest or unbroken attempts. Break up the other 2 movements in small quick sets to recover....Read More
CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8-12 DB Z-Press (20X0) -Rest 1:30- 12-15 DB (or Cable) Lateral Raise* (Moderate) -Rest :30- 8 Prone Incline YTAs (Light) *On the final set of the DB lateral raise, take the set to failure. Then grab a lighter weight and take a set to...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 3 ROUNDS (GENERAL WARM-UP) 12 Scap Push-Ups 6 Tempo Push-Ups (1111) 12 Alt Groiners 6 Tempo Air Squats (1211) Into… 2-3 ROUNDS (BARBELL SPECIFIC WARM-UP) 7 Barbell RDLs 7 Barbell Deadlifts 7 Barbell High Pulls 7 Hang Muscle Cleans Strength – All Power Clean (ON...Read More
CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Nothing fancy here we’ve seen this before. Push this workout hard. Everything should be unbroken and fast, see if you can beat any previous scores! COMPETE | PART 1 FOR QUALITY (No Measure) AMRAP x...Read More
CrossFit Mettle and Honor – NC FLEX Strength Front Squat (9-9-7-7-5-5 Tempo Front Squat (40X0)) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 8 | Week 2 of 6. Finish with a tough set of 5, ideally heavier than what you finished with last week. And remember—the tempo is non-negotiable. Bodybuilding Metcon (Checkmark) 1.)...Read More
CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 25’ LINE DRILLS (MIN 0-3) SUGGESTED OPTIONS… Toe Walk or Calf Raises Heel Walk or Tib Raises High Knees Straight Leg High Kicks Butt Kickers Quad Stretch Karaoke AC Skip High Jumps Into… 2 ROUNDS (MIN 3-7) 6/4 Cal. Legs Only Bike 6/4 Cal. Arms...Read More
CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Send it on the Run. Then have a bike strategy and stick to it. (i.e. tabata style, minimum RPM, :30/:30 effort). Find what works for you and then keep that pace. COMPETE | PART 1...Read More
