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 – NC FLEX Strength 4-5 SETS (Weight) 8 Barbell Strict Press (Moderate-Heavy) -Rest :30- 12 DB Z-Press (Moderate) -Rest :30- 12-16 DB Lateral Raises* (Moderate) -Rest 1:30 b/t Sets- *After the last set of lateral raises, lower the weight and perform another max set. Then grab a lighter pair of DBs and go again. (Score is Weight on Strict Press)GOAL: RPE 9 | Big boulder shoulder feel after this one. Really get after it on the lateral raises. Delts need volume to grow. So feed those delts what they need! Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 8-12 Tempo Barbell Curl (30X0) -Rest 1:00- Max Reps Single KB Horn Curls* (Moderate) -Rest 1:30 b/t Sets- *After the last set of KB Horn Curls, grab a lighter KB and go again. Then take 30 seconds rest and go to failure one more time. (No Measure) 2.) 3-4 SETS...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 20 Single Unders 10 Good Mornings (BB opt.) 5 High Hang High Pulls 10 Alt. Elbow Punches 5 Cat Cows into… 2 ROUNDS 10 Single-Single-Doubles 10 Clean Deadlifts 5 High Hang Muscle Cleans 10 Alt. Groiners Strength – All EMOM x 12 MINUTES* (Weight) 1 Power Clean + 1 Hang Power Clean *Start Light-Moderate and build to Moderate-Heavy. (Score is Weight) Workout – Performance 7 ROUNDS FOR TIME (Time) 50 Double Unders 5 Hang Power Cleans (155/105) (Score is Time) KG BB: (70/47.5) Workout – Fitness 7 ROUNDS FOR TIME (Time) 75 Single Unders 5 Hang Power Cleans (115/75) (Score is Time) KG BB: (52.5/35) Cool Down – All 2 SETS FOR QUALITY (No Measure) 100m EZ Walk* 2:00 Foam Roll** *Nasal only breathing **Lats / Glutes / Hamstrings -Rest as Needed b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Quick transitions. Pick up the jump rope and barbell sooner than you want to. Unbroken on the HPC! COMPETE | PART 1 3 SETS (Time) 15 Hang DB Snatch (arm 1) (50/35) 10 Single Arm DB Push Press (arm 1) 25′ Single Arm OH Walking Lunge (arm 1) 15 Hang DB Snatch (arm 2) 10 Single Arm DB Push Press (arm 2) 25′ Single Arm OH Walking Lunge (arm 2) -Rest 1:1 b/t Sets- (Score is Slowest Set)GOAL: RPE 7 | Legs and shoulders may still be feeling it but let’s try to stay consistent each round and move smoothly. Goal is to go unbroken for the entire arm before having to switch arms. COMPETE | PART 2 5 SETS (Time) 500m Row -Rest 2:00 b/t Sets- (Score is Slowest...Read more

CrossFit Mettle and Honor – NC FLEX Strength Deadlift (3 SETS* 8 Library Deadlifts (Heavy)) -Rest 3:00-4:00 b/t Sets- *Immediately following your third set of deadlifts, lower the weight to something moderate and perform a max set of double overhand, no-hook-grip deadlifts. (Score is Weight) GOAL: RPE 9 | Revisiting this from week 1. Try and go heavier, and then for the drop set, try to get a few more reps. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 12/12 Split Stance DB RDL (Moderate) -Rest 1:00- 10/10 Single KB Offset Reverse Lunge (Moderate) -Rest 2:00 b/t Sets- (No Measure) 2.) EMOM x 16 Minutes MIN 1 – 20/15 Cal Bike MIN 2 – 12+ Toes to Bar MIN 3 – 16+ Russian Kettlebell Swings (70/53) MIN 4 – REST (No Measure)GOAL: RPE 9 | This is where the conditioning piece gets interesting. We did this in Week 1. The goal this...Read more