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

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Get after it today! Fast big sets if you need to break but aim for big sets. Really push the SDHP and Push Press, this is where we can really crank up the score! COMPETE | PART 1 Front Squat (5×1) (Score is Weight) GOAL: RPE 9 | A little more fight in this today. Focus on staying tight and control on the eccentric so we can still stay fast on the way up. You should feel like you could still do 1 more rep. COMPETE | PART 2 AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 48 Crossover Singles 50′ Handstand Walk 12 DBL KB Hang Clean (53/35) (Score is Rounds + Reps)GOAL: RPE 8 | Control your pace. We want to stay consistent. This is a lot...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 SETS 6 Medicine Ball Kang Squat 6 Alt. Step-Ups 6 Barbell Strict Press :45 Row Into… EMOM x 5 MINUTES (:30 ON / :30 OFF) MIN 1 – Wall Ball Shots MIN 2 – Barbell Deadlifts MIN 3 – Box Jumps MIN 4 – Barbell Push Press MIN 5 – Cal Row Strength – All Deadlift (5×3 Pausing Deadlift*) *Use the same Moderate weight for all 5 sets. Pause for :02 below the knee on the way up and down each rep. Option for Clean Grip or Snatch Grip. (Score is Weight) Classic Benchmark Workout – Performance Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1...Read more

CrossFit Mettle and Honor – NC FLEX Strength 20-16-12 (Weight) DB Bulgarian Split Squat Right Leg (Moderate) -Rest 1:00- DB Bulgarian Split Squat Left Leg (Moderate) -Rest 2:00 b/t Sets- (Score is Weight)GOAL: RPE 8 | Remember to treat this as a burner and a primer for what’s coming up next. Don’t dig your grave just yet—the real work is coming up in the FLEX BODYBUILDING section of today’s session. Also, remember to keep the shin perpendicular to the ground here to target the glutes over the quads. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 8-12 Front Squat (Moderate) -Rest :30- 10-12 Hamstring Curl on Rower (OR Medicine Ball) -Rest :30- 16-20 DB Alternating Reverse Lunges (Moderate) -Rest :30- 12-16 DB RDLs (Moderate) -Rest :30- 20-30 Jumping Squats -Rest 4:00 b/t Sets- 2.) 3 SETS 16-20 Landmine Rotations (Moderate) -Rest 1:30 b/t Sets- (No Measure)GOAL: RPE 9 | I’ve read some...Read more