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 NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: We’re subbing the Back Squats with Front Squats today since we’re still building up our Back Squat Cycle. Aim for your biggest set on the Front Squat, then no less than sets of 10 after that. COMPETE | PART 1 2 ROUNDS FOR TIME (Time) 30 Box Jump Overs (24/20) 10 Ring Muscle Up (Score is Time)GOAL: RPE 9 | Fast effort on the Box Jump Overs. Aim for your biggest set on the rings but not to failure. If we feel shaky on any rep that’s your cue to come down and then try to get right back up! COMPETE | PART 2 ON AN 8:00 RUNNING CLOCK… (No Measure) Practice Free Standing Handstand Hold (No Measure)GOAL: RPE 5 | Just a few kick ups at a time. Don’t...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) LINE DRILL WARM-UP* Alt. Knee Hug Stretch Alt. Hamstring Sweep Toe Walk Heel Walk Karaoke *25ft out and back / each Into… 3 ROUNDS 100m Run 4 Alt. Groiner w/ Thoracic Twist 4 “Slow” Air Squats + 4 Jumping Air Squats 8 Alt. Elbow Punches Strength – All Back Squat (5-4-3-2-1*) *Start Moderate and build to Heavy. (Score is Weight) Workout of the Week – Performance “DAD TO THE BONE (PERFORMANCE)” (Time) FOR TIME 800m Run 40 Back Squats (155/105)* 800m Run *Bar must come from the floor. (Score is Time) KG BB: (70/47.5) Workout of the Week – Fitness “DAD TO THE BONE (FITNESS)” (Time) FOR TIME 800m Run 40 Back Squats (115/75)* 800m Run *Bar must come from the floor. (Score is Time) KG BB: (52.5/35) Partner Workout Option IN TEAMS OF 2… (AMRAP – Reps) AMRAP x...Read more

CrossFit Mettle and Honor – NC FLEX Strength Back Squat (8 SETS 3 Tempo Back Squats (20X0) ) -Rest 4:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Take a chance and make a decent jump in weight here from what you used last week. Yes, it is eight sets of heavy squats. Yes, that is a lot. We are getting STRONG HERE, and that is going to take some uncomfortable work. The cycle is almost over—LET’S GO! 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.) 3 SETS 4:00 MAX Cal Bike -Rest 2:00 b/t Sets- (No Measure)GOAL: RPE 9 | Adjust the two supersets accordingly based on how much you have left in the...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Pick 2/3 movements to really push today. We can take it easy on one movement but that means we really push the other two. Ideally pick your weakest movement and one other movement you’re very confident in. COMPETE | PART 1 AMRAP x 24 MINUTES (AMRAP – Rounds and Reps) 25/20 Cal C2 Bike 50′ D-Ball Carry (150/100) 10/10 DB Hang Clean and Jerk (50/35) 1 Legless Rope Climb (Score is Rounds + Reps)GOAL: RPE 7 | Smooth pace here. Practicing Legless Rope Climbs under fatigue. Use the Bike to get the heart rate up on this one. If you don’t have a C2 Bike that’s ok just don’t kill your legs on the assault bike, again it’s meant to be recovery part of the workout. COMPETE | PART 2...Read more