CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY Goal today is to give your body what it needs — full rest or active recovery. Active Recovery should be low intensity movement for 10-30min. This is not a workout!Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Bike 5/5 DB Around the Worlds 10 Alt. Pike Shoulder Taps 20 Alt. DB Foot Taps Into… 2 ROUNDS :30 Bike 5/5 Single Arm Arnold Press 5 Pike Push-Ups 30 Single Unders → 30 Double Unders (2nd Round) Strength – Performance Metcon (No Measure) EVERY 3:00 x 4 SETS 3-5 Tempo Handstand Push-Ups (30X1) :45 DBL KB/DB Overhead Hold (Athlete Choice, Mod) EZ Cardio w/ Time Remaining… -No Additional Rest b/t Sets- (No Measure) Week 4 of 9 Strict Gymnastics Strength – Fitness Metcon (No Measure) EVERY 3:00 x 4 SETS 3-5 Tempo Pike Push-Ups (30X1) :45 DBL KB/DB Overhead Hold (Athlete Choice, Mod-Light) EZ Cardio w/ Time Remaining… -No Additional Rest b/t Sets- (No Measure) Week 4 of 9 Strict Gymnastics Workout – Performance Metcon (Time) FOR TIME 75/60 Cal Bike -Into- 10 ROUNDS 6 Handstand...Read more

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 10/10 Dante Rows 5 Tempo Clean Deadlift (3131) 10 Elbow Punches 5 Tall Muscle Cleans Compete Metcon (Weight) 5 SETS 1 Hang Squat Clean + 1 Squat Clean -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 7 | Keep loading no more than 65-70%. In the first rep focus on speed under the bar. In the second rep focus on patience off the floor and then speed under the bar. Extra Credit Clean Pull (3×3) (Score is Weight) GOAL: RPE 8 | Slightly heavier than the Clean work. Patience off the floor, focus on getting tall at the top of the pull.Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (5 Rounds for weight) 5 SETS 5 Pause Box Squats (Mod-Heavy)* Immediately Into… 10/10 Front Foot Elevated Lunges** *Pause in the down position with tension held for :03 **Pause in the top and bottom position of the lunge for :03 -Rest as Needed b/t Sets- (Score is Weight on Squat) GOAL: RPE 8 | Think more about the intention of the pause than the loading…but this should be challenging. Hold tension in each position then stand with purpose. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 10 DB Romanian DLs (Mod-Heavy)* 30 Glute Bridge-Ups* *:03 Pause in Down Position *:01 Pause in the Top Hold -Rest 1:30 b/t Sets- (No Measure) GOAL: RPE 8 | Lower Body 2.) FOR QUALITY* 3:00 Wall Sit 3:00 Plank 2:00 Wall Sit 2:00 Plank 1:00 Wall Sit 1:00 Plank *Athlete must hit the full time for...Read more

CrossFit Mettle and Honor – NC FLEX Aerobic Capacity Metcon (Checkmark) AMRAP x 20 MINUTES 35 Cal Bike* 100m KB Farmer Carry (Mod-Heavy) *Roughly about 2:30-3:00 worth of effort at mod pace. (No Measure) GOAL: RPE 6 | Sweaty and sustainable. Breath and grip. Bodyweight Movement Flow Metcon (Time) 3 SETS* 15 Burpees 75 Double Unders 50 Air Squats 25 Push-Ups 15 Burpees *Option to wear 20lb vest -Rest 1:30 b/t Sets- (Score is Slowest Set) GOAL: RPE 9 | Turn up the heat a little bit here. Push hard to try to beat your time each round. Extra Credit None. Rest and Recover!Read more