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) EMOM x 5 MINUTES (:40 ON / :20 OFF) MIN 1 – Cardio Choice 1 MIN 2 – Static Hold 1 MIN 3 – Cardio Choice 2 MIN 4 – Static Hold 2 MIN 5 – Sit-Ups Into… 2-3 SETS 8 KB Deadlifts 8 Push-Ups 6-8 Strict Pull-Ups or Ring Rows 8 Lunge-Lunge-Squat Workout – All 4 SETS FOR QUALITY (No Measure) 1:30 Cardio Choice 1 25 Russian KB Swings (Athlete Choice, Light) 1:30 Cardio Choice 2 25 Sit-Ups 1:00 Static Hold* -No Additional Rest b/t Sets- *Static Hold Options… Plank Hold Tuck/Hollow Hold Glute Bridge-Up Hold Handstand Hold (No Measure) Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 1:00 Lat Foam Roll 1:00 Quad/Glute/Hamstring Foam Roll 1:00 Back Foam Roll (No Measure)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: Consistency on movement and transitions. Set your pace just below 80% effort, find where you’re going to feel slightly uncomfortable and sustain. COMPETE | PART 1 3 ROUNDS FOR TIME  (Time) 15/12 Cal Row 5 Snatch (135/95) 3 Rope Climb (Score is Time)GOAL: RPE 8 | Quick sprint on the Row and Snatches. Be smart about pacing the Rope Climbs. Think about keeping the rest between Rope Climb reps consistent. COMPETE | PART 2 3-4 SETS (No Measure) 2-3 Negative Pull-Up (From False Grip) -Rest 1:30 b/t Sets- (No Measure)GOAL: RPE 6 | Controlled negative using the False Grip. Start into a hold with a false and the rings at the chest. Make sure to show control before beginning the descent. We want a :03-:05 descent, then reset at the...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) MOBILITY FLOW 1 ROUND 5 Inch Worm to Up-Dog 5/5 Groiners + Twist :30/:30 Child’s Pose 5/5 Cat-Cow 5/5 Moose Antlers :30 Bottom of the Squat Hold Into… 2 ROUNDS 6 Lateral Box Step-Overs 8 Up/Down into Down Dog 10/10 DB Deadlift Into… 2 ROUNDS 6 Half Box Jumps or Step-Ups 5 Strict Burpees :45/:45 Suitcase Hold Workout – Performance 2 SETS (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES* 100m DB Suitcase Carry (50/35)** 8 Box Jump Overs or Lateral Box Step-Overs (24/20) 6 Burpees or Up-Downs -Rest 1:00 b/t Sets- *Start at the beginning of each AMRAP. **Switch hands as needed. (Score is Lowest Rounds + Reps) KG DB: (22.5/15) Workout – Fitness 2 SETS (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES* 100m DB Suitcase Carry (35/20)** 8 Box Jump Overs or Lateral Box Step-Overs...Read more