CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO REST DAY or ACTIVE RECOVERY… Goal today is to give your body what it needs — full rest or active recovery. Active Recovery should be low intensity movement for 10-30min. This is not a workout!Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EVERY 3:00 x 3 SETS :30 Bike (Increasing Pace each round) 12 Alt. KB Around the Worlds 12 Glute Bridge-Ups 12 Deadbugs Mobility options in the remainder of the 3:00 window… (Weighted) Good Mornings Alt. Cossack Squats Arm Haulers Bird Dogs Partner Workout – All IN TEAMS OF 2… (Time) FOR TIME 120 KB Sumo Deadlift High Pulls (Athlete Choice, Heavy) 100 Sit-Ups 80/60 Cal Bike 100 KB Sumo Deadlift High Pulls 80 Sit-Ups 60/40 Cal Bike 80 KB Sumo Deadlift High Pulls 60 Sit-Ups 40/30 Cal Bike *Partner 1 works while P2 rests. Split work as needed. (Score is Time) Solo Workout Option – All EVERY 4:00 x 5 SETS (Calories) 30 KB Sumo Deadlift High Pulls (Athlete Choice, Heavy) 25 Sit-Ups Max Cal Bike in Time Remaining… -Rest 1:00 b/t Sets- (Score is Total Cal Bike) Optional Cool...Read more

CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY Goal today is to give your body what it needs — full rest or active recovery. Active Recovery should be low intensity movement for 10-30min. This is not a workout!Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 10 MINUTES (:45 WORK / :15 REST) MIN 1 – Scap Push-ups / Scap Pull-Ups MIN 2 – Alt. Samson Lunges / Squat Hold MIN 3 – Knee Push-Ups / Push-ups MIN 4 – Single Arm Ring Rows / Ring Rows MIN 5 – Band Pull-Aparts Workout – Performance Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Workout – Fitness “CINDY (FITNESS)” (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 6 Ring Rows 8 Push-Ups 12 Air Squats (Score is Rounds + Reps) Finisher 4 SETS (:40 ON/ :20 OFF) (No Measure) MOVT 1 – Single DB Overhead Hold MOVT 2 – Single DB Gun Hold 1 SET = MOVT 1 + MOVT 2. (No Measure)Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength 4 SETS (Weight) 8-10 Incline Barbell Tempo Bench (20X0) -Rest 1:30- 8-10/8-10 Single Arm Supported DB Tempo Row (20X0) -Rest 1:30 b/t Sets- (Score is Weight of Bench) GOAL: RPE 10 | Final week of the month means we are going back to 1:30 rest intervals and dropping the tempo. This should put you in a good headspace to crush this final week of September and go a little heavier or squeeze out an extra rep. Let’s get it! Bodybuilding Metcon (Checkmark) 1.) 4 SETS 8-10 DB Crossbody Hammer Curl (Moderate) -Rest :10- MAX REPS Banded OR Cable Bicep Curl (Light-Mod) -Rest 1:00 b/t Sets- (No Measure) 2.) 3 SETS 8/8 Single Arm Landmine Row (Heavy) -Rest 1:00- MAX SET Ring Pull-up OR Neutral Grip Lat Pulldown (Aim for at least eight reps) -Rest 1:00 b/t Sets- (No Measure) GOAL: RPE...Read more