CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1-2 ROUNDS (EASY FLOW) 10 Forward Arm Circles 10 Backwards Arm Circles 5/5 Moose Antlers 10 Alt. Groiners w/hip circles 10 Alt. Step-Overs 10 Kang Squats Into… AMRAP x 4 MINUTES 4 Low Landing Box Jumps 4 Empty BB Clean Deadlifts 4 Empty BB Strict Press Up & Overs* *1 Rep = 1 Front Rack Strict Press + 1 Behind the Neck Strict Press Strength – All Clean and Jerk (5×3*) *Goal is 60-70% or Moderate. Option for Squat or Power. Does not need to be TNG. (Score is Weight) Week 2 of 6 Strength | Olympic Lifting Cycle Workout – Performance 6 ROUNDS FOR TIME (Time) 5 Power Clean & Jerks (155/105) 10 Box Jump Overs (24/20) (Score is Time) KG BB: (70/47.5) Workout – Fitness 6 ROUNDS FOR TIME (Time) 5 Power Clean & Jerks (115/75) 10 Box...Read more

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) 2 ROUNDS 12/10 Cal Bike 12 Alt. Deadbugs 6/6 KB/DB Suitcase Deadlift 12 Scap Push-Ups 12 Alt. Shoulder Taps Into… EMOM x 4 MINUTES (:40 ON / :20 OFF) MIN 1 – KB/DB Suitcase Hold* MIN 2 – Cal Bike (Workout Pace) MIN 3 – V-Ups/Tuck-Ups MIN 4 – Hand Release Push-Ups/Knee Push-Ups * :20 with the right arm and :20 with the left arm. Workout – All AMRAP x 25 MINUTES (AMRAP – Rounds and Reps) 200m KB or DB Farmers Carry (Athlete Choice)* 35/25 Cal Bike 25 V-Ups or Tuck-Ups 15 Hand Release Push-Ups or Knee Push-Ups *Use a pair of Light or Light-Moderate KBs (Score is Rounds + Reps) Finisher – All EMOM x 6 MINUTES (No Measure) MIN 1 – :45 KB Alt. Around the Worlds MIN 2 – :45 KB Hollow Body Flutter Kicks (No...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 this. Goal is to push the Row to about 90% of your 1k effort or faster (we did this a while back). Open with your biggest set on the Thruster and Pull-Ups. See if you got unbroken in you today! COMPETE | PART 1 5 SETS (Weight) Complete 1 Unbroken Rep of Complex… 2 Power Clean + 2 Hang Squat Clean (Score is Weight)GOAL: RPE 8 | Weight will be limited by the Power Clean. Focus on reaching up and catching high with the Power Clean. Then being able to move fast under the bar for the Hang Squat Clean. COMPETE | PART 2 FOR TIME (Time) 100 DBL DB Step Ups (50/35)|(20) *Every min including 0:00, Perform 5 Lateral Burpees Over DBs (Score is Time)GOAL: RPE...Read more