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 – CrossFit Warm-Up Warm-Up (No Measure) :30 Arms Only Bike :30 Legs Only Bike 1:00 EZ Bike Into… 2 ROUNDS 10 Calf+Tib Raises 10 Single DB Curl to Press 10 Alt. DB Around the Worlds 10 Alt. Box Step-Ups* *RND 2 option to complete Box Jumps. Into… EMOM x 5 MINUTES MIN 1 – :40 50-55 RPM MIN 2 – :40 55-60 RPM MIN 3 – :40 58-63 RPM MIN 4 – :40 60-65+ RPM MIN 5 – :40 Workout Pace Strength – All 2-3 SETS (No Measure) 10-12 SLOW Zottman Curls 10-12 DB Alt. Around the Worlds 10/10 Single Arm Tricep Kickback -Rest As Needed b/t Sets- (No Measure) Workout – Performance EVERY 4:00 x 4 SETS (AMRAP – Reps) 40/30 Cal Bike Max Box Jumps (24/20) with Time Remaining… -Rest 1:30 b/t Sets- (Score is Lowest Reps of Box Jumps) Workout – Fitness EVERY...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Bike should be very, very uncomfortable. Then focus on finding a rhythm on the Box Jumps. We want to see a jump step down. COMPETE | PART 1 EVERY 3:00 x 4 SETS (Time) 12 DB Cleans (50/35) 10 Handstand Push-Ups 8 25′ Shuttle Runs -Rest w/ Time Remaining- (Score is Slowest Set)GOAL: RPE 8 | Goal is unbroken reps. Use the Shuttle Runs as an opportunity to get ahead or to catch your breath! COMPETE | PART 2 5 SETS (Time) 30 Crossover Singles 10 DB Box Step Overs (50/35)|(24/20) -Rest 1:00 b/t Sets- (Score is Slowest Set)GOAL: RPE 7 | Focus on consistency. Don’t rush through the jump rope let’s minimize misses here. Then some grip challenge while moving over the box.Read more

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8-12 DB Z-Press (20X0) -Rest 1:30- 12-15 DB (or Cable) Lateral Raise* (Moderate) -Rest :30- 8 Prone Incline YTAs (Light) *On the final set of the DB lateral raise, take the set to failure. Then grab a lighter weight and take a set to failure again for a drop set. -Rest 1:30 b/t Sets- (Score is Weight)GOAL: RPE 7 | Take the intensity down a slight notch for today. We have two big testing days behind us and one more to go on the deadlift. Prioritize quality movement today and solid shoulder pump, but not too much else. Bodybuilding Metcon (Checkmark) 1.) 2-3 SETS 8 Strict Press into 8 Push Press (Heavy) -Rest 1:00- 12 DB Front Raise (Moderate) -Rest 1:00 b/t Sets- (No Measure) 2.) 2-3 SETS 12-16 Bar Dips -Rest 1:00- 16 Single KB Horn Curls -Rest...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 4 MINUTES (:45/:15) MIN 1 – Up-Dog to Down Dog MIN 2 – Alt. Samson Lunges MIN 3 – Alt. Elbow Punches MIN 4 – Scap Pull-Ups Into… 2 ROUNDS 10 Air Squats 8 Ring Rows 8 Jumping Air Squats 10 Kip Swings Into… 2 ROUNDS 7 Barbell Deadlifts 7 Barbell Muscle Cleans 7 Barbell Strict Press 7 Barbell Front Squats Workout – Performance Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups (Score is Time) KG BB: (42.5/30) Workout – Fitness “FRAN (FITNESS)” (Time) FOR TIME 21-15-9 Thrusters (65/45) Ring Rows (Score is Time) KG BB: (30/20) Post-Workout Strength – All Thruster (ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Thruster ) (Score is Weight)Read more