CrossFit Mettle and Honor – NC FLEX 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 – 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 – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 Cat Cows 10 KB Deadlift 10 Scap Pull-Ups 10 Alt. V-Ups Into… 1 ROUND 5/5 Moose Antlers 10 Russian KB Swings 10 Kip Swings 10 Tuck Ups or V-Ups Strength – All Deadlift (5-5-5) *Keep weight Light across all sets. This is a Deload Week. (Score is Weight) Week 5 of 6 Wendler Workout – Performance Metcon (Time) 4 SETS* 15 Russian KB Swing (53/35) 10 Toes to Bar 10 TNG Deadlifts (255/175)** 10 Toes to Bar 15 Russian KB Swing -Rest 1:00 b/t Sets- *Goal is to shoot for unbroken reps of each movement. **Must double overhand grip the barbell. (Score is Slowest Set) KG KB: (24/16) KG BB: (115/79) Workout – Fitness Metcon (Time) 4 SETS* 15 Russian KB Swing (35/26) 10 Knees to Chest 10 TNG Deadlifts (185/135)** 10 Knees to Chest 15 Russian...Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength None! Deload week. Bodybuilding Metcon (Checkmark) 3 SETS 50 Alt. Lunges 75 Cal Bike 100 Jumping Jacks -Walking Rest 3:00 b/t Sets- (No Measure) GOAL: RPE 4 | The goal of this workout is to sweat and breathe. You should be drenched by the end of this. Just because it’s simple doesn’t mean it’s not effective. Extra Credit FOR RECOVERY (Checkmark) Perform a Full-Body Yoga Session Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps. (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES 20 Alt. Shoulder Taps 8/8 Single Arm DB Swing 6/6 Single Arm DB Arnold Half Kneeling Press Compete Front Squat (3×3 @ 22X1) GOAL: RPE 6 | No more than 60%. Feel good and focus on opening up the hips and getting comfortable in the squat after all the volume from Murph. Extra Credit Metcon (Time) 3 SETS 20 Alt. DB Snatch 50ft Handstand Walk* -Rest 1:00 b/t Sets- (Score is slowest Set) GOAL: RPE 7 | A little shoulder fatigue from the Snatches then try to go right into the Handstand Walk.Read more