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 out there for some play, getting your hands dirty, or learning a new skill is also a great option.Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Row 10 Box Step Ups 20 Crunches 10 Shoulder Taps Into… 2 ROUNDS 6 Alt. DB Step Ups* 6 Narrow Grip Tricep Push-Ups :10 Support Hold :10 Bottom Dip Hold *Build to workout weight Workout – All FOR TIME* (Time) 200/150 Cal Row 150 Sit-Ups 100 DB Alt. Step-Ups (Athlete Choice)** 50 Strict Ring or Bar Dips *Partition Reps and Movements in any order to complete for time. **Hold DB any way above the waist. (Score is Time) Optional Cool Down – All EMOM x 9 MINUTES (No Measure) MIN 1 – :45 Calf or Foot Smash MIN 2 – :45 90-90 Hip Rotations MIN 3 – :45 Rebound Pose (No Measure)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. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Goal is to go unbroken on the barbell. You have the run to recover for the next set but don’t coast on these too much. COMPETE | PART 1 Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbells-Immediately move on to Part 2- GOAL: RPE 8 | Set a consistent and nonstop pace. Get into a rhythm, make sure it’s an uncomfortable pace and stick to it. Goal is unbroken reps from start to finish. COMPETE | PART 2 Bench Press (ON A 8:00 RUNNING CLOCK Build to a Heavy 3-Rep Bench Press) (Score is Weight) GOAL: RPE 9 | Post workout after the AMRAP. No more than 3-4 Attempts. Bar...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 200m Run 20 Shoulder Taps 10 Squat Jumps 5 Jefferson Curls Into… 2 ROUNDS 200m Run 10 Strict Press 10 Hang Muscle Cleans 10 Good Mornings* *Round 2 perform 10 empty barbell Good Mornings Strength – All ON A 12:00 RUNNING CLOCK… (Weight) Build up to and past Workout Weight in Complex* 1 Deadlift + 1 Hang Power Clean + 1 Shoulder to Overhead *Goal is Moderate-Heavy. (Score is Weight) Workout – Performance AMRAP x 14 MINUTES (AMRAP – Rounds and Reps) 3 Deadlift (205/145) 2 Hang Power Cleans 1 Shoulder to Overhead 200m Run (Score is Rounds + Reps) KG BB: (93/65) Workout – Fitness AMRAP x 14 MINUTES (No Measure) 3 Deadlift (145/100) 2 Hang Power Cleans 1 Shoulder to Overhead 200m Run (Score is Rounds + Reps) KG BB: (65/45) Partner Workout Option IN...Read more