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 – CrossFit Warm-Up Warm-Up (No Measure) 1-2 ROUNDS OVERHEAD MOBILITY (OPTIONAL) 15 Band Pull-Aparts 15 Overhead Band Pull Aparts :40 Banded Lat Stretch (R) :40 Banded Lat Stretch (L) Into… 1 ROUND 100m Run 6 Yoga Push-Ups 12 Scap Pull-Ups 6 Step Back Up-Down Into… 1 ROUND 100m Run 6 Push-Ups to Pike 6/6 Single Arm Ring Row 6 Up-Down Into… 1 ROUND 100m Run 6 Pike Push-Ups 12 Kip Swings 6 Up-Down to Target Skill – Performance EMOM x 5 MINUTES (No Measure) 2 Strict Handstand Push-Ups + 3 Kipping Handstand Push-Ups (No Measure) Skill – Fitness EMOM x 5 MINUTES (No Measure) 2 DB Deficit Pike Push-Ups + 3 DB Deficit Push-Ups (No Measure) Workout – Performance AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 2-4-6-and so on… Strict Handstand Push-Ups *Complete 3 Up-Down Bar Muscle-Up + 100m Run after each Set. **Option...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES* 1:00 Bike 8/8 DB Goblet Split Squat 6 BB Good Mornings 8 Alt. Banded Deadbugs *Light DB Suggested Workout – Performance EMOM x 24 MINUTES (Calories) MIN 1 – 20 DB Goblet Alt. Lunges (50/35) MIN 2 – 5 Deadlifts* MIN 3 – 1:00 Max Cal Bike MIN 4 – Rest *Deadlift Weight Options… (225/155) (275/185) (315/205) (Score is Total Cals) KB DB: (22.5/15) KG BB1: (100/70) KG BB2: (125/85) KG BB3: (143/93) Workout – Fitness EMOM x 24 MINUTES (Calories) MIN 1 – 20 DB Goblet Alt. Lunges (35/20) MIN 2 – 5 Deadlifts* MIN 3 – 1:00 Max Cal Bike MIN 4 – Rest *Deadlift Weight Options… (155/105) (185/135) (205/145) (Score is Total Cals) KG DB: (15/10) KG BB1: (70/47.5) KG BB2: (85/60) KG BB3: (93/65) Optional Cool Down – All EMOM x 9...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: We want to see touches on the heaviest barbell. Send it on the Bike but not an all out sprint. Just enough that you might drop off a little in later rounds. COMPETE | PART 1 AMRAP x 15 MINUTES  (AMRAP – Rounds and Reps) 2-4-6-and so on… Strict Handstand Push-Ups *Complete 3 Up-Down Bar Muscle-Up + 100m Run after each Set. **Option for Up-Down Ring Muscle-Up (Score is Rounds + Reps)GOAL: RPE 7 | This is the NCFIT Thursday workout. Choose the Muscle Up you need the most work on and get after it. Pace yourself to save the shoulders for the higher reps of Strict HSPU. COMPETE | PART 2 3 SETS (Time) 50′ DB Bear Crawl* 25 Unbroken Wall Balls (20/14) *Must perform 25′ increments. -Rest 1:00...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES* 1:00 Bike 8/8 KB Goblet Split Squat 6 BB Good Mornings 8 Alt. Banded Deadbugs *Light KB Suggested Workout – Performance EMOM x 24 MINUTES (Calories) MIN 1 – 20 DB Goblet Alt. Lunges (50/35) MIN 2 – 5 Deadlifts* MIN 3 – 1:00 Max Cal Bike MIN 4 – Rest *Deadlift Weight Options… (225/155) (275/185) (315/205) (Score is Total Cals) KB DB: (22.5/15) KG BB1: (100/70) KG BB2: (125/85) KG BB3: (143/93) Workout – Fitness EMOM x 24 MINUTES (Calories) MIN 1 – 20 DB Goblet Alt. Lunges (35/20) MIN 2 – 5 Deadlifts* MIN 3 – 1:00 Max Cal Bike MIN 4 – Rest *Deadlift Weight Options… (155/105) (185/135) (205/145) (Score is Total Cals) KG DB: (15/10) KG BB1: (70/47.5) KG BB2: (85/60) KG BB3: (93/65) Optional Cool Down – All EMOM x 9...Read more