CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS (GENERAL WARM-UP) 8 Alt. Lunge + Twist 8 Tuck-Ups 8 Scap Pull-Ups 8 Kip Swings Into… 2-3 ROUNDS (SPECIFIC WARM-UP)* 7 Barbell RDLs 7 Barbell Deadlifts 7 Barbell High Pulls 7 Barbell Muscle Cleans or Snatches *Athletes can choose between a Snatch or Clean grip. Strength – Performance Overhead Squat (ON A 12:00 RUNNING CLOCK… Build to a 4-Rep Moderate Overhead Squat* ) *Weight should come from the Hang Position. Build slightly past workout weight. (Score is Weight) Strength – Fitness Front Squat (ON A 12:00 RUNNING CLOCK… Build to a 4-Rep Moderate Front Squat* ) *Weight should come from the Hang Position. Build slightly past workout weight. (Score is Weight) Workout – Performance AMRAP x 12 MINUTES (AMRAP – Rounds and Reps) 2 Hang Power Snatch (115/75) 4 Overhead Squat 8 Toes to Bar 24 Double Unders...Read more

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) AMRAP x 10 MIN* 7/5 Cal Machine 10 Alt. Cossack Squats → 10 Alt. Lunges 10 Scap Push-Ups → 5 Push-Ups to Pike 10 Alt. Dead Bugs → 10 Sit-Ups 10 Ring Rows → 5 Scap Pull-Ups *Switch to 2nd movement at the 5min mark Workout – All EMOM x 30 MINUTES (No Measure) MIN 1&2 – Max Cardio Choice MIN 3 – :45 Strict Pull-Ups or Ring Rows MIN 4 – :45 Push-Ups MIN 5 – :45 Lunges MIN 6 – :45 Sit-Ups (No Measure) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 10 Alt. 90-90 Hip Rotations 10 Banded Good Mornings 10 Banded High Pulls -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: Aim for unbroken and fast transitions. Remember we are looking for a jump step down (per Crossfit standards). Try to keep the number of walk in and out for the Wall Walk the same on every rep (i.e. 4 steps in, 3 steps out). COMPETE | PART 1 2 ROUNDS FOR TIME (Time) 50 Cal Bike 30 Chest to Bar Pull-Ups (Score is Time) GOAL: RPE 9 | Hard pace with a little left in the tank for the second round. Try to push the Bike harder than you normally would and play around with bigger sets on the Chest to Bar pull-ups. COMPETE | PART 2 3 SETS FOR QUALITY (No Measure) 500m Row 25ft Handstand Walk 2 Pull Overs 25ft Backward Handstand Walk -Rest 1:00 b/t Sets- (No...Read more