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 Warm-Up Warm-Up (No Measure) 2 ROUNDS 200m Run 10 BB Clean Deadlifts 8 BB Alt. Elbow Punches 6 BB Strict Press 4 Alt. Groiners Into… 2 ROUNDS 200m Run 10 BB Snatch Deadlifts 8 BB BTN Push Press 6 PVC Pass Throughs 4 Cat Cows Workout of the Week – Performance “AVA” (AMRAP – Rounds and Reps) AMRAP x 20:53 MINUTES 400m Run 21 Ground to Overhead (95/65) (Score is Rounds + Reps) *NOTE: Ava Khalipa was born on 4/21 at 2:53am weighing 9lbs 5oz. This workout is Jason’s tribute to Ava, a survivor of leukemia. KG BB: (42.5/30) Workout of the Week – Fitness “AVA (FITNESS)” (AMRAP – Rounds and Reps) AMRAP x 20:53 MINUTES 400m Run 21 Ground to Overhead (65/45) (Score is Rounds + Reps) *NOTE: Ava Khalipa was born on 4/21 at 2:53am weighing 9lbs 5oz. This workout is Jason’s...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Biggest focus is the Row. You know you’re going to be fatigued from the other movements so let’s make sure we’re setting a pace for ourselves that we are never going to drop below. COMPETE | PART 1 “AVA” (AMRAP – Rounds and Reps) AMRAP x 20:53 MINUTES 400m Run 21 Ground to Overhead (95/65) (Score is Rounds + Reps) *NOTE: Ava Khalipa was born on 4/21 at 2:53am weighing 9lbs 5oz. This workout is Jason’s tribute to Ava, a survivor of leukemia. KG BB: (42.5/30)GOAL: RPE 8 | This is a tough grind. Keep the Run consistent, goal is big sets on the barbell. COMPETE | PART 2 ON A 20:00 RUNNING CLOCK…* (No Measure) EZ C2 Bike *Every 4:00 perform 3 Strict Chest to Bar Pull-Ups + 6...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 5 MINUTES (:40 ON /:20 OFF) MIN 1 – Single Unders MIN 2 – Single Leg Single Unders (:20 per leg) MIN 3 – Run In Place Single Unders MIN 4 – Scissor Kick Single Unders MIN 5 – Single Unders Into… 1 ROUND 1:00 Row (24-28 s/m) 10 Alt. Deadbugs 5/5 Split Squats Into… 1 ROUND :45 Row (28-30 s/m) 10 Hollow Rocks 10 Alt. Step-Ups Into… 1 ROUND :30 Row (30-34+ s/m) 10 Sit-Ups 10 DB Goblet Alt. Box Step-Ups Workout – Performance FOR TIME (Time) 120 Double Unders 80/60 Cal Row 60 Sit-Ups* 40 DB Goblet Alt. Box Step-Ups (50/35)|(24/20) 100 Double Unders 60/50 Cal Row 40 Sit-Ups* 30 DB Goblet Alt. Box Step-Ups 80 Double Unders 40/30 Cal Row 20 Sit-Ups* 20 DB Goblet Alt. Box Step-Ups *Option for V-Ups. (Score is Time) KG...Read more

CrossFit Mettle and Honor – NC FLEX Strength 2-3 SETS (Weight) 6+ Tempo Heels Elevated Front Squat (30X0) -Rest :10- 12 Fast, No-Lockout Back Squat (Moderate) -Rest :10- 50 Walking Lunge Steps (Light or Bodyweight) -Rest 3:00 b/t Sets- (Score is Weight on Front Squat)GOAL: RPE 9 | Bringing this BRUTAL combo back from Week 1. And yes, we will see this one more time for Week 5. Remember, we are focusing on progressive overload through VOLUME this cycle. If you did two SETS last time, go for a third. If you did four SETS last time, try to squeeze out an extra rep or two on the front squat. Also—remember that the key on the back squats here is SPEED. Enjoy. Bodybuilding Metcon (Checkmark) 1.) 2 SETS 12/12 Glute-Dominant Step-ups (Moderate) -Rest 1:00- 12 DB RDLs (Moderate-Heavy) -Rest 2:00 b/t Sets- (No Measure) 2.) 3 SETS 12 Hanging Knee...Read more