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 – 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 – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES 10 Step-Ups 5 Push-Up to Pikes 10 Sit-Ups 10 Glute Bridges Into… AMRAP x 5 MINUTES 5/5 Single Leg Step-Ups 3 Inch Worm + 2 Push-Ups 10 Tuck-Ups 5/5 Single Leg Glute Bridges Workout – Performance EMOM x 20 MINUTES (AMRAP – Reps) MIN 1 – 3 Wall Walks MIN 2 – 20 V-Ups MIN 3 – Max Single DB Alt. Box Step-Ups (50/35)|(24/20)* MIN 4 – Rest *DB can be held any way above the waist. (Score is Lowest Step-Ups) KG DB: (22.5/15) Workout – Fitness EMOM x 20 MINUTES (AMRAP – Reps) MIN 1 – 2 Half Wall Walks MIN 2 – 20 Tuck-Ups MIN 3 – Max Single DB Alt. Box Step-Ups (35/20)|(20)* MIN 4 – Rest *DB can be held any way above the waist. (Score is Lowest Step-Ups) KG DB: (15/10)...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Don’t lose this on the Double Unders. If 125 is a comfortable number then aim for unbroken. Hard Pace on the Row with a little left in the tank to be able to push the descending reps. Aim for 10+ Chest to Bar every time we get on the Pull-Up Bar. Perform the following for the Skill: 1 Kip Swing + 1 Chest to Bar or Pull-Up + 1 Bar Muscle Up COMPETE | PART 1 Split Jerk (5×2) (Score is Weight) GOAL: RPE 9 | Only focusing on the Split Jerk today. Key is think about punching “DOWN” into the split instead of trying to push the bar up. In your first 2-3 warm-up sets make sure we are pausing in the catch to reinforce the Split stance. COMPETE...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 PREP ROUND* 10-12 Supinated Band Pull Aparts 10-12 Banded Upright Rows 10-12 Overhead Band Pull-Aparts 6/6 Crossbody Band Pull-Aparts 10-12 Straight Arm Banded Push-Downs *Use a light-moderate band tension. Into… AMRAP x 6 MINUTES 40 Single Unders* 10/8 Cal Row 8 Ring Rows 6 Scap Pull-Ups *At 3:00 option to switch to 25 Double Unders. Skill – All Metcon (No Measure) 1.) EMOM x 5 MINUTES* 2 Bottom to Half Strict Pull-Up + 2 Top to Half Strict Pull-Up + 1 Strict Pull-Up *Band Optional. -Short Rest b/t P1 & P2- 2.) EMOM x 5 MINUTES 1 Kip Swing + 1 Chest to Bar or Pull-Up + 1 Kip Swing (No Measure) Workout – Performance FOR TIME (Time) 125 Double Unders Into… 10-20-30-20-10 Cal Row* Chest to Bars Into… 125 Double Unders *Alt. Cals: 8-15-25-15-8 (Score is Time) Workout...Read more