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 Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 200m Run 8 Push-Up to Pike 10 Ring Rows 10 Up-Downs 10 Bird Dogs Into… 2 ROUNDS 6 Shuttle Runs 8 Push-Ups OR 8 Box/Bench Dips 10 DB Bent Over Row 10 Up-Down + Mountain Climbers 10 Sit-Ups Workout – All EMOM x 30 MINUTES (No Measure) MIN 1 – :40 Reps of 25′ Shuttle Runs MIN 2 – :40 Strict Dips* MIN 3 – :40 Ring Rows or DB Bent Over Row MIN 4 – :40 Up-Downs + Mountain Climber** MIN 5 – :40 Sit-Ups *Option for Ring, Box or Bar Dips ** 1 Rep = Down to Plank + Knee to Chest L + Knee to Chest R + Stand (No Measure) Optional Cool Down – All ON A 7:00 RUNNING CLOCK… (No Measure) Foam Roll Quads, Lats, Calves (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) AMRAP x 7 MINUTES* :30 Row 35 Single Unders 6 Alt. Box Step Overs 6 Push-Ups to Pike *At 4:00, switch to 25 Double Unders, 6 Box Jump Overs and :20 Handstand Hold or Pike Hold Quick Rest Then Into… 1-2 ROUNDS (TIME PERMITTING) 6 Snatch Grip Deadlift 6 Snatch Grip Hang High Pulls 6 Muscle Snatches 6 BTN Snatch Grip Push Jerk Strength – All EMOM x 8 MINUTES* (Weight) 1 Hang Snatch + 1 Snatch *Start Mod-Light and build to Mod-Heavy. Option for Squat or Power. (Score is Weight) Workout – Performance AMRAP x 16 MINUTES (AMRAP – Reps) 70 Double Unders 60/50 Cal Row 50 Box Jump Overs (24/20) 40 Handstand Push-Ups 30 Power Snatches (95/65) (Score is Reps) KG BB: (42.5/30) Workout – Fitness AMRAP x 16 MINUTES (AMRAP – Reps) 140 Single Unders 50/40...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: This is labeled as an Effort but it’s going to be a GRIND for us. We’re looking to get uncomfortable from the get go. Push the pace with just a little left in the tank for the second round. Consistent pace on the Box Jump Overs, then big sets on the HSPU and Power Snatches. How far can we get in the second round? COMPETE | PART 1 EVERY 3:00 x 5 SETS (Time) 100y Sprint (Score is Slowest Time)GOAL: RPE 8 | Sprints should be consistent. Focus on moving as fast as we can but staying calm during the run. This means the run should look smooth and not choppy. Goal is to start with fast feet and then work to a long stride to finish. COMPETE | PART...Read more