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) MOBILITY (3:00 CAP) 8/8 Wrist Circles 8 Cat Cows 8 Wide Leg Inchworm + Push-Up 8 Alt. Samson Lunge Into.. GENERAL WARM-UP AMRAP x 5 MINUTES 25’/25’ DB Suitcase Carry 8 DB Sumo Stance RDL 8 DB Goblet Sumo Squat 8 DB Dead Bugs 8 Push-Up to Pike Workout – Performance AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 15 DB Sumo Deadlifts (50/35) 15 DB Deficit Push-Ups 15 Sit-Ups* 100m DB Farmer Carry *GHD Sit-Ups Optional. (Score is Rounds + Reps) KG DB: (22.5/15) Workout – Fitness AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 15 DB Sumo Deadlifts (35/20) 15 Push-Ups 15 Sit-Ups 100m DB Farmer Carry (Score is Rounds + Reps) KG DB: (15/10) Post-Workout Strength – All Bench Press (8-6-4*) *Start Light-Moderate and build to Moderate+. Option for Wide or Narrow Grip. (Score is...Read more

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: Pick the strategy that’s going to keep you moving. If you’re a big gymnastics ninja you can def play with front loading your Ring Muscle Ups because you can push Wall Balls and Rowing much harder than RMU when we get to the end of the workout! COMPETE | PART 1 AMRAP x 9 MINUTES (AMRAP – Reps) 1-2-3… Wall Walks Power Snatch (135/95) (Score is Total Reps) GOAL: RPE 9 | Start at a moderate and slightly conservative pace. We want to still be able to bang out reps when we’re at the tail end of this! COMPETE | PART 2 4 ROUNDS FOR QUALITY (No Measure) 10 Alt. Box Step-Ups (30/24) 8 KB Goblet Cossack Squats (Athlete Choice) 40 Crossover Singles (No Measure) GOAL: RPE 7 | Just...Read more

CrossFit Mettle and Honor – NC FLEX Strength Sumo Deadlift (9-9-7-7-5-5 Tempo Sumo Deadlift (30X0) ) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 8 | Week 1 of 6 as we build to a 5rm test on this lift. Don’t rush the tempo here, and focus on quality movement, even as you build in weight. Bodybuilding Metcon (Checkmark) 1.) EMOM x 20 MINUTES MIN 1 – Max Distance Shuttle Run MIN 2 – 12 DB Deadlifts (Moderate-Heavy) MIN 3 – 25 Sit-ups MIN 4 – 12 DB Floor Press (Moderate-Heavy) MIN 5 – Rest (No Measure) 2.) 3 SETS 16-20 Landmine Rotations (Moderate) -Rest 1:00- 20/20 DB Side Bends (Moderate) -Rest 1:00 b/t Sets- (No Measure) GOAL: RPE 9 | Conditioning day today with a bodybuilding twist. For the landmine rotations and the side bends, find a weight that is challenging but allows for good-quality movement. You should...Read more