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: Unbroken smooth and nonstop. Focus on repetitive Wall Walk movement… No more than 4-5 steps in and 3-4 steps out. COMPETE | PART 1 Metcon (No Measure) 1.) EMOM x 12 MINUTES MIN 1 – 8/6 Cal Bike MIN 2 – 6-8 Thrusters (95/65) MIN 3 – 2-4 Bar Muscle Ups MIN 4 – Rest -Rest 1:00 b/t 1&2- 2.) EMOM x 12 MINUTES MIN 1 – 8/6 Cal Row MIN 2 – 6-8 Burpee Box Jump Overs (24/20) MIN 3 – 6-8 Overhead Squats MIN 4 – Rest (No Measure)GOAL: RPE 6 | Practice reps. Keep the intensity light. Just work on refining movement and range of motion. Think about what a good rep vs a bad rep would be and let’s chase good reps! COMPETE | PART 2...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 100 Run 10 Pike Alt. Shoulder Taps 10 Good Mornings 5/5 Single Arm DB Strict Press Into… 2 ROUNDS 200m Run 5 Plank Walk Outs* 10 Alt. DB Deadlifts 5/5 Single Arm DB Push Press *Start in a plank position and slowly walk hands forward, as far as possible while still keeping the back in a good position and ribs tucked down towards hips. Then walk hands back to the starting position. Repeat for 5 total reps. Skill – All ON A 10:00 RUNNING CLOCK… (No Measure) Practice Handstand Hold or Handstand Walking (No Measure) Workout – Performance AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 200m Run 20 Alt. DB Hang Power Clean & Jerks (50/35) 2 Wall Walks (Score is Rounds + Reps) KG DB: (22.5/15) Workout – Fitness AMRAP x 15 MINUTES (AMRAP –...Read more

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8 Tempo Standing Military Press (20X0) -Rest 1:30- 12-15 DB Lateral Raise* (Moderate) *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 8 | Solid shoulder session that we also saw during week 1 of the cycle. For the drop set on the lateral raises, don’t be afraid to use a little momentum to get the DBs up. You don’t have to be super strict on those—we want to take that final set past failure. Bodybuilding Metcon (Checkmark) 1.) 2-3 SETS 16-20 Seated Alternating DB Arnold Press (Moderate) -Rest 1:00- 12 Barbell Front Raise (Moderate) -Rest :30- 16 Prone DB Rear Delt Fly (Light-Mod) -Rest 2:00 b/t Sets- (No Measure)...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 100 Run 10 Pike Alt. Shoulder Taps 10 Good Mornings 5/5 Single Arm DB Strict Press Into… 2 ROUNDS 200m Run 5 Plank Walk Outs* 10 Alt. DB Deadlifts 5/5 Single Arm DB Push Press *Start in a plank position and slowly walk hands forward, as far as possible while still keeping the back in a good position and ribs tucked down towards hips. Then walk hands back to the starting position. Repeat for 5 total reps. Skill – All ON A 10:00 RUNNING CLOCK… (No Measure) Practice Handstand Hold or Handstand Walking (No Measure) Workout – Performance AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 200m Run 20 Alt. DB Hang Power Clean & Jerks (50/35) 2 Wall Walks (Score is Rounds + Reps) KG DB: (22.5/15) Workout – Fitness AMRAP x 15 MINUTES (AMRAP –...Read more