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 Warm-Up Warm-Up (No Measure) 1 ROUND 400m Run 10 Child’s Pose Single Arm Lifts 10 Dead Bugs 10 Lateral Lunges Into… 1 ROUND 300m Run 10 Scap Pull-Ups 10 Strict Sit-Ups 10 Alt. Lunges Into… 1 ROUND 200m Run 10 Ring Row 10 Plate Sit-Ups* 10 Plate Gun Hold Alt. Lunges *Holding plate at chest. Partner Workout – All IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 28 MINUTES* 400m Run 60 Ring Rows** 80 Plate Weighted Sit-Ups (Athlete Choice) 100 Plate Gun Hold Alt. Lunges *P1 works while P1 rests. The 400m Run will be completed together, all other work will be split as needed. **Option for Strict Pull-Ups. (Score is Rounds + Reps) Solo Workout Option – All EVERY 5:00 x 5 SETS (AMRAP – Reps) 400m Run 20 Ring Rows 30 Plate Weighted Sit-Ups (Athlete Choice) Max Plate...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) 2 SETS 6 Medicine Ball Kang Squat 6 Alt. Step-Ups 6 Barbell Strict Press :45 Row Into… EMOM x 5 MINUTES (:30 ON / :30 OFF) MIN 1 – Wall Ball Shots MIN 2 – Barbell Deadlifts MIN 3 – Box Jumps MIN 4 – Barbell Push Press MIN 5 – Cal Row Strength – All Deadlift (5×3 Pausing Deadlift*) *Use the same Moderate weight for all 5 sets. Pause for :02 below the knee on the way up and down each rep. Option for Clean Grip or Snatch Grip. (Score is Weight) Classic Benchmark Workout – Performance Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Get after it today! Fast big sets if you need to break but aim for big sets. Really push the SDHP and Push Press, this is where we can really crank up the score! COMPETE | PART 1 Front Squat (5×1) (Score is Weight) GOAL: RPE 9 | A little more fight in this today. Focus on staying tight and control on the eccentric so we can still stay fast on the way up. You should feel like you could still do 1 more rep. COMPETE | PART 2 AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 48 Crossover Singles 50′ Handstand Walk 12 DBL KB Hang Clean (53/35) (Score is Rounds + Reps)GOAL: RPE 8 | Control your pace. We want to stay consistent. This is a lot...Read more