CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 EZ Rowing 10 Wide Stance Good Morning 10 Air Squat 10 PVC Pass Through 10 BTN PVC Press 10 BTN PVC Elbow Punches Into… 1 ROUND 250 M Row 7 Hang Power Clean 7 Front Squats 7 Hang Power Snatch 7 OH Squats Strength – Performance Overhead Squat (ON AN 15:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Overhead Squat ) (Score is Weight) Strength – Fitness Front Squat (ON AN 15:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Front Squat ) (Score is Weight) Workout – Performance FOR TIME (Time) 1000/800m Row 50 Overhead Squats (95/65) 1000/800m Row (Score is Time) KG BB: (42.5/30) Workout – Fitness FOR TIME (Time) 750/600m Row 50 Front Squats (95/65) 750/600m Row (Score is Time) KG BB: (42.5/30) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 5...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: We’re going to focus on the Row. This should be fast with just a little left in the tank for the second row. The second row should be as fast or faster. OHS should be minimal rest between breaks. You can open with your biggest set or quick sets from the get go. COMPETE | PART 1 Metcon (Weight) ON A 8:00 RUNNING CLOCK Build to a Challenging Deficit Strict Handstand Push-Up -Rest 2:00- ON A 8:00 RUNNING CLOCK Build to a Heavy 3-Rep Strict Chin-Up (Score is Weight for the Chin-Up)GOAL: RPE 7 | Strict Pull and Push.Build as deep of a deficit where you can perform one perfect rep. Then load up DBs or use a chain belt but let’s find that heavy Chin-Up set. COMPETE | PART...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS (3:00) :30 Bike Legs Only :30 Bike Arms Only :30 Bike (Both) Into… 1 ROUND 10 Alt. Groiners 10 Squat Jumps 10 Shoulder Taps Into… 1 ROUND 10 Alt. Box Step-Ups 6 Broad Jumps 10 Alt. Bird Dogs Into… 1 ROUND 10 Box Jumps 10 Jumping Lunges 10 Sit-Ups Workout – Performance EMOM x 20 MINUTES (AMRAP – Reps) MIN 1 – 20/15 Cal Bike MIN 2 – 20 Box Jumps (24/20) MIN 3 – Max Sit-Ups* MIN 4 – Rest *Option for GHDs. (Score is Total Sit-Ups) Workout – Fitness EMOM x 20 MINUTES (AMRAP – Reps) MIN 1 – 15/12 Cal Bike MIN 2 – 15 Box Jumps (20) MIN 3 – Max Sit-Ups MIN 4 – Rest (Score is Total Sit-Ups) Finisher – All 3 SETS (No Measure) 25 Banded Dante Rows 25 Banded Hammer...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 – 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