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 – NC FLEX Strength 2-4 SETS (Weight) 12-16 Cuban Press (Moderate) -Rest :30- 12-16 DB Lateral Raises (Moderate) -Rest 1:30 b/t Sets- *After the last set of lateral raises, lower the weight and perform another max set. Then, take 15 seconds of rest and go to failure one final time. (Score Is Weight)GOAL: RPE 7 | Big shoulder pump after this one. Adjust the volume and intensity accordingly here. We still have two more big 2RM tests this week. If you feel good, push it here. If you want to take an extra day off this week, this would be the day to skip. Bodybuilding Metcon (Checkmark) 1.) EMOM x 10 MINUTES MIN 1 – Max Set Strict Pull-Up MIN 2 – 12-20 Cal Row (No Measure) -Rest an Additional 2:00 b/t Part 1 & Part 2- 2.) EMOM x 8 MINUTES MIN 1 – :45...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Longer grind. Think big sets on the KB Swings but don’t burn out the grip. Non stop on the Snatches and Burpees, aim for unbroken. Make sure to be able to hold the same pace for the Bike the entire workout. COMPETE | PART 1 FOR TIME (Time) 27-21-15-9 Cal Ski Box Jump (24/20) Alt. Pistols (Score is Time)GOAL: RPE 8 | Start moderately hard here. You should feel you’re able to increase the pace as the reps are going down. If you need to dial it back anywhere, use the Box Jumps and stick to a consistent nonstop pace. COMPETE | PART 2 6 SETS (Time) 60 Yard Run -Rest 2:00 b/t Sets- (Score is Slowest Set)GOAL: RPE 7 | Goal is consistency. Fastest run we can achieve but...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 SETS 1:00 Bike (Easy Pace) 10 KB Deadlifts 10 Alt. Deadbugs 5/5 Single DB Curl to Press 10 Alt. Shoulder Taps 5 Up-Downs Into… 1 SET 1:00 Bike (Mod Pace) 10 Russian KB Swings 10 Sit-Ups 10 Alt. DB Hang Snatches 5 Push-Ups to Pike 5 Burpees Workout – Performance FOR TIME (Time) 50/40 Cal Bike 40 Russian KB Swings (70/53) 30 Sit-Ups 20 Alt. DB Snatches (50/35) 60/50 Cal Bike 50 Russian KB Swings 40 Sit-Ups 30 Burpees 70/60 Cal Bike 60 Russian KB Swings 50 Sit-Ups 40 Alt. DB Devils Press (Score is Time) KG KB: (32/24) KG DB: (22.5/15) Workout – Fitness FOR TIME (Time) 40/30 Cal Bike 30 Russian KB Swings (53/35) 25 Sit-Ups 20 Alt. DB Snatches (35/20) 50/40 Cal Bike 40 Russian KB Swings 35 Sit-Ups 30 Burpees 60/50 Cal Bike 50...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 10 Groiners 40 Line Hops 10 Curtsy Lunges 10/10 Single Leg Line Hops Into… 1 ROUND 50 Single Unders 10 Lunges 10 Ring Rows Into… 1 ROUND 50 Single Unders 5/5 Lateral Lunges 10 Banded Straight Arm Lat PushDowns Into… 1 ROUND 50 Single Unders or Double Unders 10 Back Rack Lunges 10 Kip Swings Skill – All 4 SETS FOR QUALITY (No Measure) 12 Banded Straight Arm Lat Push Downs 8 Dynamic Kip Swings Reps of Pull Gymnastic Options* **Pulling Options… 6-8 Slow Ring Rows 4-6 Strict or Banded Strict Pull-Ups 2-4 Bar Muscle-Ups -Rest as Needed b/t Sets- (No Measure) Workout – Performance AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 36 Double Unders 12 Back Rack Alt. Lunges (115/75) 6 Bar Muscle-Ups (Score is Rounds + Reps) KG BB: (52.5/35) Workout – Fitness...Read more