CrossFit Mettle and Honor – NC FLEX Aerobic Capacity FOR QUALITY (Checkmark) 20-30min Outdoor Walk (No Measure) GOAL: RPE 5 | Walk briskly and continuously. This is intended to be done outdoors. This is not a workout, simply practicing low grade breathing and blow flow. Bodyweight Movement Flow Metcon (Checkmark) 3 SETS FOR QUALTY 50 Jumping Jacks Then Immediately Into… :30 Deadhang 1:00 Plank Hold 2:00 Wall Sit 4:00 Cardio Choice -Rest 1:00 b/t Sets- (No Measure) GOAL: RPE 5 | Move, sweat, and hold. Today checks the ‘static hold, cardio, and light movement’ boxes. Extra Credit None! Rest & Recover.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 SL Jumps 30 Single Unders 10 KB Deadlift Compete Metcon (Time) 3 SETS 100m KB Farmers Carry (70/53) 100 Double Unders -Rest 1:00- (Score is Time) GOAL: RPE 9 | Grip challenge. Unbroken on the Farmers Carry and aim for unbroken on the DU. No gaming this workout with planned DU breaks. Focus on hitting your biggest set each round. Extra Credit None! Rest and Recover.Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 8 MINUTES MIN 1 – 10 RDL + Max Groiners MIN 2 – 10 Hang Muscle Cleans + Max Elbow Punches MIN 3 – 10 Slow V-Ups + Max Hollow Hold MIN 4 – 10 Squat Jumps + Max Scap Push-Ups Strength – All Deadlift (3×8 @ 31X1*) Tempo Deadlift (31X1) *Keep weight Moderate+ across all sets. Remember Reading Tempo… 1st Number is ‘Down Portion’ 2nd Number is ‘Down Position’ 3rd Number is ‘Up Portion’ 4th Number is ‘Up Position’ (Score is Weight) Week 1 of 4 Tempo Workout – Performance Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 15 Up-Downs to Target* 10 Toes to Bar 10 Deadlifts (135/95) 5 Hang Squat Cleans *Ideally target above 6-inch reach. (Score is Round + Reps) KG BB: (60/42.5) Workout – Fitness Metcon (AMRAP – Rounds and Reps)...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES* 8/6 Cal Bike (Mod) → 8/6 Cal Bike (Fast) 8 Alt. Step-Ups → 8 Box Jumps 4 Inch Worms + Push-Up → 8 Push-Ups to Pike 8 Alt. Groiners → 4/4 Donkey Kicks *Advance to second movement at 4 minute mark Strength – All Metcon (AMRAP – Reps) EMOM x 12 MINUTES* MIN 1 – :30 Wall HS Hold MIN 2 – :30 Deficit Push-Ups MIN 3 – EZ Cardio (Score is Reps of Push-Ups) Week 1 of 8 Strict Gymnastics Workout – Performance Metcon (Time) 10 ROUNDS FOR TIME 20/15 Cal Bike 12 Box Jumps (30/24)* *Mandatory Step-Down (Score is Time) Workout – Fitness Metcon (Time) 10 ROUNDS FOR TIME 15/12 Cal Bike 10 Box Jumps (24/20)* *Mandatory Step-Down (Score is Time) Optional Cool Down Metcon (No Measure) 2-3 SETS FOR QUALITY 1:00 EZ Bike*...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 5 BB Snatch Grip Push Jerk* 5 BB OHS 10ft BB OH Duck Walk** -Rest :30- *Behind the Neck Compete Metcon (Weight) 5 SETS 1 Hang Squat Snatch (Above Knee) + 1 Hang Squat Snatch (Below Knee) + 1 Squat Snatch (Score is Weight) GOAL: RPE 7 | Similar to last week but we are including a new position, from the floor. Be patient on the third rep and focus on consistency in movement as you perform from the hang to the floor. Extra Credit Metcon (Weight) Hang Snatch Pull 3×3 (Score is Weight) GOAL: RPE 8 | Slightly heavier than the Snatches. Focus on patience off the floor.Read more