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) AMRAP x 10 MINUTES* :30 Cal Machine 10 Step-Ups 10 KB Deadlifts 10 Dead Bugs 6 Alt. Groiners *Switch to below movements at 5:00 Step-Overs Russian KB Swings Sit-Ups Cat/Cows Workout – All EMOM x 30 MINUTES (No Measure) MIN 1&2 – Cardio Choice MIN 3 – :45 Russian KB Swings (Athlete Choice) MIN 4 – :45 Lateral Box Step-Overs (Athlete Choice) MIN 5 – :45 Sit-Ups (No Measure) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 10/10 Seated Single Leg Lifts :30 Child’s Pose w/Lat Stretch 10 Seated Double Leg Lifts 30 Banded Tricep Extensions -Rest as Needed b/t Sets- (No Measure)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 Strength 3 SETS (Weight) 5 Pause Front Squats (22X0) Rest 2:00 8-12 DB RDL (Heavy) -Rest 3:00 b/t Sets- (Score is Weight on Squats)GOAL: RPE 9 | Week 1 of 6. Yes—two squatting days this week. Use a controlled tempo on the front squats to build strength in the quads and core, focusing on the pause to eliminate momentum and any bounce out of the bottom. Keep DB RDLs heavy with a strong focus on hamstring and glute activation through a full range of motion. You should feel those muscles working hard with every rep. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 8 Library Sumo Deadlifts -Rest 1:30- 10/10 Glute Dominant Step-ups (Moderate) -Rest 1:30 b/t Sets- (No Measure) 2.) 2-3 SETS 12/12 DB Bulgarian Split Squats (Moderate) -Rest 1:30 b/t Sets- (No Measure) 3.) 2-3 SETS 15-20 DB Sumo Stance RDL -Rest :15-...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) MOBILITY ROUND 5 Inchworm + Push Up + Bootstrapper 5/5 Groiner + Twist 10 SLOW Air Squats 10 Banded Pass Throughs 15 Banded Pull Aparts 15 Banded OH Pull Aparts Into… 2 ROUNDS 8 WB Front Squats 8 WB Strict Press (RND 2: Push Press) 8 Scap Pull Ups (RND 2: Kip Swings) 8 Ring Rows (RND 2: Vertical Ring Rows OR 4 Strict PU) Strength – All ON A 10:00 RUNNING CLOCK… (No Measure) Choose a Pull-Up Option… Pulling Options… Build to a 3-Rep Weighted Pull-Up 5×5 Strict (Banded) Pull-Ups 5×5 Pull-Up Negatives 5×5 Vertical Ring Rows (No Measure) Workout – Performance 3 ROUNDS FOR TIME (Time) 50 Wall Balls (20/14) 30 Pull-Ups (Score is Time) KG WB: (9/6) Workout – Fitness 3 ROUNDS FOR TIME (Time) 40 Wall Balls (14/10) 30 Ring Rows (Score is Time) KG...Read more