CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO REST DAY or ACTIVE RECOVERY… Goal today is to give your body what it needs — full rest or active recovery. Active Recovery should be low intensity movement for 10-30min. This is not a workout!Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Bench Press (5 SETS Bodyweight Bench Press* *SET 1 & 2 — 90% for Max Reps *SET 3 & 4 — 100% for Max Reps *SET 5 — 110% for Max Reps) -Rest as Needed b/t Sets- GOAL: RPE 9 | Straight forward. Can you press your own BW off your damn chest? If you are not there yet, no stress…goals for the sets (1&2 — try for 15-20 / 3&4 try for 10-15 / 110% try for 10). Bodyweight Flow Metcon (AMRAP – Rounds) AMRAP x 30 MINUTES* 3:00 Cardio Choice 1 Round of Cindy 2:00 Cardio Choice 2 Rounds of Cindy 1:00 Cardio Choice 3 Rounds of Cindy *Vest Optional. (Score is Rounds of Cindy Completed) GOAL: You got to decide all week — today’s no different. If you want to drop the hammer…you gonna have to MOVE on...Read more

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Row 10 Step Ups 10 Goblet Good Mornings Compete Metcon (Time) 3 ROUNDS 20/15 Cal Row 15 Box Jumps (24/20) 10 Hang Clean (165/110) (Score is Time) GOAL: RPE 8 | Keep it fast and keep yourself moving. This is a great one to grab a partner to race against. Sprint to the end and see who gets there first! Extra Credit Metcon (No Measure) 3 SETS 1:00 KB Front Rack Hold 10/10 Seated DB Arnold Press 10 Alt. Pike Shoulder Taps* -Rest as Needed b/t Sets- *Feet on Box (No Measure) GOAL: RPE 5 | Shoulder/Midline accessory work. Maintain stable upright trunk during the Front Rack Hold and Arnold Press. Keep hips elevated over shoulder during the shoulder taps.Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 7 MINUTES 7/5 Cal Bike 7 Good Mornings 14 Alt. Lunges 7 KB Deadlifts 14 Alt. Russian Twists Workout – Performance Metcon (AMRAP – Rounds and Reps) AMRAP x 24 MINUTES 40/30 Cal Bike 20 Alt. V-Ups 20 Russian KB Swings (Athlete Choice) 20 KB Goblet Alt. Lunges *Today is a great day to share this workout with friends or family. Adjust as needed and have fun! (Score is Rounds + Reps) Workout – Fitness Metcon (AMRAP – Rounds and Reps) AMRAP x 24 MINUTES 30/25 Cal Bike 20 Alt. Tuck-Up 20 Russian KB Swings (Athlete Choice) 20 KB Goblet Alt. Lunges *Today is a great day to share this workout with friends or family. Adjust as needed and have fun! (Score is Rounds + Reps) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF...Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) 7-10 SETS FOR QUALITY 3 Reps of Hang Power Snatch or Hang Clean to Overhead (Mod) -Rest 1:00 b/t Sets- (Score is Weight) GOAL: RPE 7 | All sets performed at a moderate weight. The goal is explosive and crisp mechanics. Do not care as much about the weight here. Hit the positions with speed and precision. Bodybuilding Metcon (Checkmark) 1.) 3-5 SETS* 14 Alt. DB Suitcase Curtsy Lunges (Heavy) 14 DB Deadlift 14 DB Sumo Deadlift *Go as heavy as you can to get as close as possible to finishing all 42 reps per round. We want to get the grip work in today as well!!! -Rest 1:30 b/t Sets- (No Measure) 2.) 3-5 SETS 14 DB Floor Press (Heavy) 14 DBL DB Bent Over Row 14 DB Shrugs Immediately Into… 1:00 DB Suitcase Hold *You can break...Read more