CrossFit Mettle and Honor – NCCOMPETE 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 Suggested Warm-Up Warm-Up (No Measure) EMOM x 4 MINUTES (:45 ON / :15 OFF) MIN 1 – Yoga Push-Ups MIN 2 – Samson Lunges MIN 3 – Floor Wall Slides MIN 4 – Alt. Deadbugs Into… AMRAP x 6 MINUTES :30 Cardio Choice 6/6 DB Floor Press 6/6 Single Arm Ring Row 6 Alt. Tuck-Ups Workout – All Metcon (AMRAP – Reps) EMOM x 10 MINUTES MIN 1 – :45 Cardio Choice* MIN 2 – :45 DB Floor Press (Athlete Choice) -Rest 2:00- EMOM x 10 MINUTES MIN 1 – :45 Cardio Choice* MIN 2 – :45 Ring Rows -Rest 2:00- EMOM x 10 MINUTES MIN 1 – :45 Cardio Choice* MIN 2 – :45 Sit-Ups** *Option to Run, Bike, Row, Jump Rope or Ski for Cardio Choice **Option to Add DB for Weighted Sit-Up or Option for GHDSU. (Score is Total Reps of...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 100m Run 8 Up Downs 6 Jumping Squats 4 Inch Worms into… SPECIFIC WARM-UP 2 ROUNDS 5 Clean Deadlifts 5 High Hang High Pull 10 Elbow Punches 10 Strict Presses Strength – All Clean and Jerk (EMOM x 8 MINUTES 1 Power Clean & Jerk*) *Start Mod-Light and Build to Workout Weight. (Score is Weight) Workout – Performance 20 ROUNDS FOR TIME (Time) 1 Power Clean & Jerk (225/155) 3 Strict Handstand Push-Ups (Score is Time) KG BB: (100/70) Workout – Fitness 20 ROUNDS FOR TIME (Time) 1 Power Clean & Jerk (155/105) 3 DB Strict Press (Athlete Choice) (Score is Time) KG BB: (70/47.5) Partner Workout Option IN TEAMS OF 2… (Time) 40 ROUNDS FOR TIME* 1 Power Clean & Jerk (Athlete Choice) 3 Strict Handstand Push-Ups or DB Strict Press *P1 completes a...Read more

CrossFit Mettle and Honor – NC FLEX Strength Front Squat (6 SETS 4 Tempo Front Squat (30X0)) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 8 | Week 4 of 6. Go heavier than last week and maintain the tempo. Get it done. We will rest tomorrow, and we will transition to 8×3 next week. Bodybuilding Metcon (Checkmark) 1.) 2-3 SETS 10/10 Single KB Offset Reverse Lunge (Heavy) -Rest 1:30- 8/8 Single-Leg Hamstring Curl on a Med Ball -Rest 2:00 b/t Sets- (No Measure) 2.) 3 SETS 8-12 Barbell Romanian Deadlift (RDL) (Heavy) -Rest 2:30 b/t Sets- (No Measure) 3.) 2-3 SETS 16-20 Heels-Elevated KB Goblet Squats -Rest 1:30- 12-15 Reverse Crunches -Rest 1:30 b/t Sets- (No Measure)Goal: RPE 9 | Let’s finish the week strong. If possible, increase the weight slightly on the RDLs and lunges, focusing on solid reps. Push yourself to get just a little more...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Set up is going to be important here. we want to keep our transitions close and fast. Focus on moving nonstop. The HSPU should feel like a recovery between the barbell each round. COMPETE | PART 1 Overhead Squat (6-4-4-2 Overhead Squats (Score is Weight) ) GOAL: RPE 8 | Building to a moderate weight on the OHS. Goal is stability here. Focus on make sure we are staying back on our heels and the bar is not shifting around. Control the descent and a quick pause at the bottom. Make sure we are hitting deep squats! COMPETE | PART 2 EVERY 1:30 x 4 SETS (AMRAP – Reps) 15/12 Cal Bike Max Ring Muscle Up -Rest 1:30 b/t Sets- (Score is Total Reps of RMU)GOAL: RPE 9 | Goal...Read more