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 Suggested Warm-Up Warm-Up (No Measure) LINE DRILLS (1x Each) Jog (Down + Back) Quad Stretch + Reach (Down) Alternating Single Leg RDL (Back) Lunge + Twist (Down) Side to Side Lunge (Back) Carioca (Down + Back) Side Shuffle (Down + Back) Into… 2 ROUNDS 12 Alt Piked Toe Taps 10 Scap Push Ups 8 Push Ups 6 BB RDL Into… OPTIONAL: 200m-400m Run Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 800m Run 40 Push-Ups* 20 Sumo Deadlifts (225/155) *Option for Hand Release (Score is Rounds + Reps) KG BB: (100/70) Workout – Fitness AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 800m Run 30 Push-Ups 20 Sumo Deadlifts (155/105) (Score is Rounds + Reps) KG BB: (70/47.5) Finisher – All 2-3 SETS (No Measure) 8/8 Single Leg Empty BB RDL 10-12 Hamstring Curls on MedBall :45/:45 Side Plank...Read more

CrossFit Mettle and Honor – NC FLEX Strength Sumo Deadlift (IN ABOUT 15-20 MINUTES… Build to a 2-Rep Max Sumo Deadlift ) (Score is Weight) GOAL: RPE 10 | Over the past six weeks, the goal has been to improve our absolute strength in FOUR key lifts. This week, we test to see how far we’ve come. Give yourself plenty of warm-up sets, and then GO FOR IT! Bodybuilding Metcon (Checkmark) 1.) EMOM x 16 MINUTES MIN 1 – :20 Bike/Row Sprint MIN 2 – Rest MIN 3 – :45 Odd Object Carry* MIN 4 – Rest *KB front rack, DB Farmer’s Carry, Sandbag carry, etc. (No Measure) 2.) 2-3 SETS Max Set Strict Knees to Elbows -Rest 1:00 b/t Sets- (No Measure)GOAL: RPE 7 | This week is meant to serve as a testing/deload week as we head into the final training phase for this year. The session above...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Unbroken on the barbell. Smooth on the BJO. Try to bring the heart rate down to be able to immediately get back on the Rings! COMPETE | PART 1 AMRAP x 12 MINUTES (AMRAP – Rounds and Reps) 300m Row 60 Double Unders 9 Power Snatch (95/65) (Score is Rounds + Reps)GOAL: RPE 8 | Push the pace here! Hard on the row with the aim for unbroken on the Double Unders. Then see if we can cycle that bar fast on the Power Snatch. COMPETE | PART 2 4 ROUNDS FOR TIME (Time) 100m Run 100m KB Suitcase Carry (70/53)* *Perform 50m with KB on arm 1, then 50m with KB on arm 2 (Score is Time)GOAL: RPE 7 | Find a consistent pace and just keep moving. Use...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1-2 ROUNDS 8 Box Step-Overs 8 Alt. Elbow Punches 8 Hang Muscle Clean 8 Strict Press 8 Scap Pull-Ups Into… 2 ROUNDS 6 Up-Downs* 6 Box Jump-Overs 6 Hang Power Clean 6 Push Press 6 Kip Swings (Bar or Rings) *2nd Round perform Burpees Workout – Performance 15 ROUNDS FOR TIME (Time) 1 Ring Muscle-Up 3 Hang Power Cleans (135/95) 5 Shoulder to Overhead 7 Box Jump Overs (24/20) (Score is Time) KG BB: (60/42.5) Workout – Fitness 15 ROUNDS FOR TIME (Time) 1 Burpee Pull-Up 3 Hang Power Cleans (95/65) 5 Shoulder to Overhead 7 Box Jump Overs (20) (Score is Time) KG BB: (42.5/30) Partner Workout Option IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 22 MINUTES 1 Ring Muscle-Up or Burpee Pull-Up 2 Hang Power Cleans (Athlete Choice) 3 Shoulder to Overhead 4...Read more