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 – 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: This is all about the transitions. Must have a sense of urgency going from one movement to the next. Consider (225/155). COMPETE | PART 1 FOR TIME (Time) 6-5-4-3-2-1 Wall Walk Thruster (155/105)GOAL: RPE 9 | We have a heavy day today. Biggest aim for today is unbroken on the barbell. Don’t let the Wall Walks slow down your Thrusters but don’t slack off on these either. If you’re strong on the barbell and think you got this at (185/135) then get after it! COMPETE | PART 2 FOR TIME (Time) 50 Crossover Singles 50 GHD Sit-Ups 25 Crossover Double Under (Score is Time)GOAL: RPE 8 | GHD volume with jump rope skill. Goal is unbroken on the Crossover Singles. Quick sets on the GHD and then play around with...Read more

CrossFit Mettle and Honor – NC FLEX Strength Sumo Deadlift (10-8-6-15+) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 2 of 6. This rep scheme is perfect for both strength and size! The first three sets are done with gradually heavier weights and progressively fewer reps, and then you finish off with a high-rep pump set. The goal is 15-20 reps on that final set. We’ll see this again in weeks 4 and 6! Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 12-16 Poliquin Step-up (Light) -Rest 1:00- 12-16 DB RDL (Moderate) -Rest 1:30 b/t Sets- (No Measure) 2.) 3-4 SETS 16-20 Alternating Top Down DB Bench Press (Moderate) -Rest 1:00- 16-20 Alternating Top Down DB Gorilla Row (Moderate) -Rest 1:00 b/t Sets- (No Measure) 3.) EMOM x 8 MINUTES MIN 1 – Max Reps Reverse Crunch MIN 2 – 20 Slow Deadbugs (No Measure)GOAL: RPE 9 |...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS – GENERAL WARM-UP 6 Scap Pull-Ups 6 Kip Swings 6 Kang Squats 6 Alt. Box Step-Over* Into… 2 ROUNDS – BARBELL SPECIFIC WARM-UP 7 Barbell RDL 7 Barbell Bent Over Row 7 Barbell Muscle Clean 10 Alt. Back Rack Elbow Punches *On the 2nd round, switch to Alt. Box Jump Overs Strength – All Power Clean (ON A 12:00 RUNNING CLOCK… Build to a Heavy 2-Rep TNG Power Clean ) (Score is Weight) Workout of the Week – Performance “SUPERSONIC” (Time) 20 ROUNDS FOR TIME 1 Power Clean (205/145) 2 Box Jump Overs (24/20) 3 Chest to Bar Pull-Ups (Score is Time) KG BB: (90/65) Workout of the Week – Fitness “SUPERSONIC (FITNESS)” (Time) 20 ROUNDS FOR TIME 1 Power Clean (145/100) 2 Box Jump Overs (20) 3 Pull-Ups* *Option for Jumping C2B Pull-Ups (Score is Time) KG...Read more