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 – NC FLEX Strength 4-5 SETS (Weight) 8 Barbell Strict Press (Moderate-Heavy) -Rest :30- 12 DB Z-Press (Moderate) -Rest :30- 12-16 DB Lateral Raises* (Moderate) -Rest 1:30 b/t Sets- *After the last set of lateral raises, lower the weight and perform another max set. Then grab a lighter pair of DBs and go again. (Score is Weight on Strict Press)GOAL: RPE 9 | Big boulder shoulder feel after this one. For the lateral raises, remember to finish the set with 2-4 reps that require a little swinging to get them up. You don’t want to be super strict on these. We want to flirt with failure to give those delts a nice pump! Bodybuilding Metcon (Checkmark) 1.) 3 SETS Tempo Barbell Curl (30X0) -Rest 1:00- Max Reps Single KB Horn Curls* (Moderate) -Rest 1:30 b/t Sets- *After the last set of KB Horn Curls, grab a...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consistent pace for the Box Jumps and Plate G2OH (45/25). Sprint the bike we want it to be hard effort that we see drop off. COMPETE | PART 1 Metcon (Time) 3 ROUNDS 7 Snatch (75/55) 7 Chest to Bar Pull-Ups -Rest 1:00- 3 ROUNDS 5 Snatch (95/65) 5 Bar Muscle Up -Rest 1:00- 3 ROUNDS 3 Snatch (135/95) 3 Ring Muscle Up (Score is Time)GOAL: RPE 8 | Goal is to aim for unbroken on all movements. Move fast with quick transitions between the barbell to the pull-up bar. COMPETE | PART 2 3-4 SETS (No Measure) :10 Ring Support Hold :10 Bottom Dip Hold :10 Chest to Ring Hold (Supinated Grip) -Rest 1:00 b/t Sets- (No Measure)GOAL: RPE 6 | Some Strict Ring Muscle Up Work. We want...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) MOBILITY ROUND 5 Inch Worm to Down Dog 6 Alt Groiner with a twist 5/5 Cat Cow 5/5 Book Openers * *Lay on side with one leg over the other, place palms together and then slowly open top hand to other side of body Into… 2 ROUND 1:00 Bike 10 Plate Deadlift 10 Plate Overhead Press 6/6 Split Squat 6 Step-Ups Into… 1 ROUND 1:00 Bike 10 Plate Ground to Overhead 6 Box Jumps Workout – All 6 SETS FOR MAX REPS (AMRAP – Reps) 1:00 – Box Jumps (20) 1:00 – Plate Ground to Overhead (Athlete Choice) 1:00 – Cal Bike 1:00 – Rest (Score is Total Reps) Cool Down – All EMOM x 6 MINUTES (:40 ON/ :20 OFF) (No Measure) MIN 1 – Supinated Bar Hang* MIN 2 – Olympic Wall Squat MIN 3 – Alt. Piked...Read more