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 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 4 MINUTES Min 1- :20 Arms Only Rowing/ :20 Legs Only Rowing Min 2- :20 Lateral Hops/ :20 Forward + Backward Hops Min 3- :40 Full Body Rowing Min 4- :10 Single Leg Jump Rope R + :10 Single Leg Jump Rope L + :20 Single Unders Into… 1-2 ROUNDS :30 Single Single Double Under 5 Push Up to Down Dog 10 Piked Toe Taps 5/5 Split Squats Into… 1-2 ROUNDS 20 Double Unders 5 Muscle Cleans 5 Front + Back Shoulder Press* 8 Alt Lunges (BBL Back Rack Round 2) *1 Front + Back Shoulder Press= Strict Press to Behind the Head + Behind the Head Strict Press to Front Rack Partner Workout – All IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES 160 Double Unders or 320 Single Unders 120/100 Cal...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 10 MINUTES 200m Run 10 Good Mornings* 8/8 Single Leg Glute Bridge Ups 6 Up-Downs** *Option to add the Barbell ** Option to go over the bar Strength – All Deadlift (5-3-1-1-1*) *Start Mod-Heavy and build past Workout Weight. (Score is Weight) Workout – Performance AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 12 Up-Downs Over Bar 4 Deadlifts (315/205) (Score is Rounds + Reps) KG BB: (143/93) Workout – Fitness AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 12 Up-Downs 4 Deadlifts (205/145) (Score is Rounds + Reps) KG BB: (93/65) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 50m EZ Walk 5/5 Sciatic Nerve Floss 10/10 Glute Bridge-Ups :30 Glute Bridge Hold -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: Fast on the Up-Downs and unbroken on the barbell. In the Strength keep the set of 5 and 3 Touch and Go. COMPETE | PART 1 FOR TIME (Time) 10 Shuttle Runs* 15 Strict Handstand Push-Ups 20 DB Box Step-Overs (50/35)|(24/20) 10 Wall Facing Handstand Push-Ups 10 Shuttle Runs* *1 Rep = 25′ Down + 25′ Back. (Score is Time)GOAL: RPE 8 | Grippy and shoulder sprint! Think about how you’re going to break up the HSPU ideally aiming for big sets. COMPETE | PART 2 6 SETS (Distance) 3:00 Hard Row 1:00 EZ Row -No Rest b/t Sets- (Score is Lowest Distance)GOAL: RPE 8 | Consistent effort… This is going to be a common theme! Find a challenging but repeatable pace. Use the 1:00 to recover. This will be...Read more