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 NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Quick transitions. Pick up the jump rope and barbell sooner than you want to. Unbroken on the HPC! COMPETE | PART 1 3 SETS (Time) 15 Hang DB Snatch (arm 1) (50/35) 10 Single Arm DB Push Press (arm 1) 25′ Single Arm OH Walking Lunge (arm 1) 15 Hang DB Snatch (arm 2) 10 Single Arm DB Push Press (arm 2) 25′ Single Arm OH Walking Lunge (arm 2) -Rest 1:1 b/t Sets- (Score is Slowest Set)GOAL: RPE 7 | Legs and shoulders may still be feeling it but let’s try to stay consistent each round and move smoothly. Goal is to go unbroken for the entire arm before having to switch arms. COMPETE | PART 2 5 SETS (Time) 500m Row -Rest 2:00 b/t Sets- (Score is Slowest...Read more

CrossFit Mettle and Honor – NC FLEX Strength 4-5 SETS (Weight) 8 Barbell Strict Press (Moderate-Heavy) -Rest :30- 12 DB Z-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 grab a lighter pair of DBs and go again. (Score is Weight on Strict Press)GOAL: RPE 9 | Big boulder shoulder feel after this one. Really get after it on the lateral raises. Delts need volume to grow. So feed those delts what they need! Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 8-12 Tempo Barbell Curl (30X0) -Rest 1:00- Max Reps Single KB Horn Curls* (Moderate) -Rest 1:30 b/t Sets- *After the last set of KB Horn Curls, grab a lighter KB and go again. Then take 30 seconds rest and go to failure one more time. (No Measure) 2.) 3-4 SETS...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 20 Single Unders 10 Good Mornings (BB opt.) 5 High Hang High Pulls 10 Alt. Elbow Punches 5 Cat Cows into… 2 ROUNDS 10 Single-Single-Doubles 10 Clean Deadlifts 5 High Hang Muscle Cleans 10 Alt. Groiners Strength – All EMOM x 12 MINUTES* (Weight) 1 Power Clean + 1 Hang Power Clean *Start Light-Moderate and build to Moderate-Heavy. (Score is Weight) Workout – Performance 7 ROUNDS FOR TIME (Time) 50 Double Unders 5 Hang Power Cleans (155/105) (Score is Time) KG BB: (70/47.5) Workout – Fitness 7 ROUNDS FOR TIME (Time) 75 Single Unders 5 Hang Power Cleans (115/75) (Score is Time) KG BB: (52.5/35) Cool Down – All 2 SETS FOR QUALITY (No Measure) 100m EZ Walk* 2:00 Foam Roll** *Nasal only breathing **Lats / Glutes / Hamstrings -Rest as Needed b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: If you’re feeling beat up just flow and flush. If you’re feeling good then let’s approach this like we did last week on Saturday. Find that just uncomfortable enough pace and sustain! COMPETE | PART 1 3 SETS (No Measure) 15/12 Cal Ski 20 Box Step Overs (20) :45 D-Ball Hold or Carry -Rest 1:00- (No Measure)GOAL: RPE 7 | More intensity today but slight ramping back up after Murph. Focus on just moving consistently each round. COMPETE | PART 2 3 SETS (No Measure) 2-3 Seated False Grip Ring Pull-Up (L-Sit position) -Rest 1:30 b/t Sets- (No Measure)GOAL: RPE 6 | Start seated on the ground in an L-sit position. Rings should be placed overhead so arms can begin full extended. Start in a false grip, Pull the rings...Read more