CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Pick 2/3 movements to really push today. We can take it easy on one movement but that means we really push the other two. Ideally pick your weakest movement and one other movement you’re very confident in. COMPETE | PART 1 AMRAP x 24 MINUTES (AMRAP – Rounds and Reps) 25/20 Cal C2 Bike 50′ D-Ball Carry (150/100) 10/10 DB Hang Clean and Jerk (50/35) 1 Legless Rope Climb (Score is Rounds + Reps)GOAL: RPE 7 | Smooth pace here. Practicing Legless Rope Climbs under fatigue. Use the Bike to get the heart rate up on this one. If you don’t have a C2 Bike that’s ok just don’t kill your legs on the assault bike, again it’s meant to be recovery part of the workout. COMPETE | PART 2...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 1:00 Cardio Choice 1 (RPE 3-4) 5 Inch Worms 10 Alt. Dead Bugs 5 DBL KB/DB Deadlifts :30 Farmers Hold Into… 2 ROUNDS 1:00 Cardio Choice 2 (RPE 4-5) 5 Up-Downs 10 Sit-Ups 5 DBL KB/DB Hang Cleans :30 Front Rack Hold Workout – All EMOM x 25 MINUTES (No Measure) MIN 1 – :45 Cardio Choice MIN 2 – :45 Up-Downs MIN 3 – :45 Sit-Ups MIN 4 – :45 DBL DB/KB Front Rack Hold (Athlete Choice) MIN 5 – Rest (No Measure) Finisher – All 2-3 SETS (No Measure) 12-16 KB Horn Curls 8/8 Single Arm KB Arnold Press -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 – CrossFit Warm-Up Warm-Up (No Measure) 1 MOBILITY ROUND 10 Cat Cows 20 Alt. Shoulder Taps 10/10 Lateral Monster Walks 10 Alt. Cossack Squats 5 Push-Up to Pike w/ Pause in Pike Into… 2 ROUNDS 10 Alt. SL Med Ball RDL 10 Med Ball Front Squats 10 Med Ball Push Press 10 Sumo Good Morning Strength – All Sumo Deadlift (ON A 16:00 RUNNING CLOCK… Build to a Moderate-Heavy 5-Rep Sumo Deadlift ) (Score is Weight) Workout – Performance AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 8 Sumo Deadlifts (185/135) 16 Wall Balls (20/14) (Score is Rounds + Reps) KG BB: (85/60) KG WB: (9/6) Workout – Fitness AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 8 Sumo Deadlifts (135/95) 16 Wall Balls (14/10) (Score is Rounds + Reps) KG BB: (60/42.5) KG WB: (6/5) Cool Down – All 2-3 SETS FOR QUALITY...Read more