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) AMRAP x 4 MIN 6/4 Cal Row (RPE 5) 6/6 Split Squats 6 KB Sumo Deadlifts 6 Russian KB Swings -Quick Rest- AMRAP x 4 MIN 8/6 Cal Row (RPE 7) 8 Alt. Lunges 8 KB Traditional Deadlifts 8 American KB Swings Workout – Performance 3 ROUNDS FOR TIME (Time) 50/40 Cal Row 40 Walking Lunges 30 Russian KB Swings (53/35) 25/20 Cal Row 20 Walking Lunges 15 American KB Swings (Score is Time) KG KB: (24/16) Workout – Fitness 3 ROUNDS FOR TIME (Time) 40/30 Cal Row 40 Walking Lunges 20 Russian KB Swings (35/26) 20/15 Cal Row 20 Walking Lunges 10 American KB Swings (Score is Time) KG KB: (16/12) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 5 SLOW Cat/ Cows 10 Alt. Supermans :45/:45 KB Calf Smash :45/:45 KB Quad Smash -Rest As...Read more

CrossFit Mettle and Honor – NC FLEX Strength Back Squat (5 SETS 5 Tempo Back Squats (20X0) -Rest 4:00 b/t Sets- ) (Score is Weight) GOAL: RPE 9 | Week 1 of 6 building to a 3RM on the back squat. This is meant to be a tough effort without getting close to failure. Keep the same weight across for all 5 SETS and expect to build on this in the coming weeks. The tempo is there so that you don’t bounce out of the bottom on these. Bodybuilding Metcon (Checkmark) 1.) 2-3 SETS 12/12 Zercher Reverse Lunges (Moderate-Heavy) -Rest 2:00 b/t Sets- (No Measure) 2.) 2-3 SETS 8-10/8-10 Tempo DB Split Squats (30X0) -Rest 1:30- 10/10 Hamstring Curls On Medicine Ball (20X0) -Rest 1:30 b/t Sets- (No Measure) 3.) 5 SETS :20 MAX Cal Bike SPRINT -Rest 2:40 b/t Sets-GOAL: RPE 9 | The Zercher lunge is a powerful...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider (115/75) on the Push Press. Goal is everything unbroken. Try to set up your barbell to pick up immediately after coming down from the Toes to Bar. COMPETE | PART 1 5 ROUNDS (Time) 50 Crossover Singles 5 Shuttle Runs 10 DBL DB Power Clean (50/35) (Score is Time)GOAL: RPE 9 | Fast on all movements. Push the pace and push the transitions. Unbroken on the DB, see if we can keep the Jump Rope unbroken. COMPETE | PART 2 3 SETS (Calories) 1:00 Hard Bike 2:00 EZ Bike -No Rest b/t Sets- (Score is Lowest Calories)GOAL: RPE 8 | This should be a consistent effort each round. We want you to go hard on the bike but should be able to repeat that effort every round. Let’s focus...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 30 Jumping Jacks 8/8 Single Leg Leg Lifts* 10 Tuck-Ups** 6 Tempo Push-Ups (30X0) *Sit upright on the floor with legs in front of you w/ hands at the side to act as support. Point the toes away from you on one leg and lift the leg up into the air and control it back down. Complete 8 reps on one side 8 on the other. **RND 2 complete V-Ups. Into… AMRAP x 5 MINUTES 8 BB Strict Press 6 Scap Pull-Ups 6 Kip Swings 6 Tuck-Up + V-Up Strength – All ON A 15:00 RUNNING CLOCK… (Weight) Build to a Moderate-Heavy Complex… 1 Push Press + 2 Push Jerks *Start Light and Build to Moderate-Heavy. (Score is Weight) Workout – Performance FOR TIME (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Toes to Bar Push Press (95/65) (Score is Time) KG BB: (42.5/30)...Read more