CrossFit Mettle and Honor – NC FLEX Functional Strength None! Deload week. Bodybuilding Metcon (Checkmark) 3 SETS 50 Alt. Lunges 75 Cal Bike 100 Jumping Jacks -Walking Rest 3:00 b/t Sets- (No Measure) GOAL: RPE 4 | The goal of this workout is to sweat and breathe. You should be drenched by the end of this. Just because it’s simple doesn’t mean it’s not effective. Extra Credit FOR RECOVERY (Checkmark) Perform a Full-Body Yoga Session Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps. (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES 20 Alt. Shoulder Taps 8/8 Single Arm DB Swing 6/6 Single Arm DB Arnold Half Kneeling Press Compete Front Squat (3×3 @ 22X1) GOAL: RPE 6 | No more than 60%. Feel good and focus on opening up the hips and getting comfortable in the squat after all the volume from Murph. Extra Credit Metcon (Time) 3 SETS 20 Alt. DB Snatch 50ft Handstand Walk* -Rest 1:00 b/t Sets- (Score is slowest Set) GOAL: RPE 7 | A little shoulder fatigue from the Snatches then try to go right into the Handstand Walk.Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength None! Recover from MURPH + Deload week. Bodybuilding More like body-restoring today…go for a long walk, ride a bike calmly, swim, move, jog…for 20-30min. Move your body today without intensity. GOAL: RPE 2 | Nothing that’s a ‘workout’ today but get yourself a good dose of low-intensity movement. Make sure you are hydrating! Extra Credit None. Rest and Recover!Read more

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO NCFIT PERFORMANCE WORKOUT IS OPTIONAL TODAY. Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 EZ Row 10 Lunge + Twist 10 Bootstrappers 5/5 SL Glute Bridges Compete Metcon (Distance) ON A 30:00 RUNNING CLOCK Max Distance Row (Score is Meters) GOAL: RPE 5 | Goal is to hold a consistent, light effort for the entire time. Focus on keeping the /500 pace within :05 throughout the 30:00. Extra Credit Squat Snatch (1.) 3 SETS 1 Squat Snatch) -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 6 | Deloading. No more than 60%. Focus on smooth and fast on all attempts Snatch Pull (2.) Snatch Pull 3×3) -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 7 | Smooth and fast, should feel strong off the floorRead more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2:00 Easy Cardio Into… 2-3 ROUNDS 10 Cat Cows 8 Inch Worms + Push-Up 10 Alt. Cossack Squats 8 Dead Bugs Into… 1:00 Mod Cardio Into.. 2-3 ROUNDS 8 Box Jumps 10 Straight Leg Sit-Ups 8 Up-Downs 10 Lateral Step-Overs Workout – All Metcon (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES 20/15 Cal Cardio Choice 20 Russian Twists 15 Sit-Ups 15/12 Cal Cardio Choice 15 Glute Bridge-Ups 10 PVC Over-Unders (24/20) (Score is Rounds + Reps) Optional Cool Down 2-3 SETS FOR QUALITY (No Measure) 5 Up Dog to Down Dog :30/:30 Figure 4 Stretch* 10 SLOW Arm Haulers *Option for Half Pigeon -Rest as Needed b/t Sets- (No Measure)Read more