WOD

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.
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CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 2:00 Bike 10 Groiners 5/5 Knees Over Toes Split Squat 10 Kip Swings Into… 2 ROUNDS 1:00 Bike 5 Air Squat + 5 Narrow Stance Squat 5 Clean Deadlift + 10 Elbow Punches 6 Big Kip Swings Extended Warm-Up – All EVERY 4:00 x 3 SETS (No Measure) 6-8 Reps of Pistol Options* 3 Front Squats** 1-3 Bar Muscle-Ups or Strict Pull-Ups -EZ Bike in Time Remaining- *Options: Narrow Stance Air Squats Alt. Heel Elevated Pistols Alt. Plate Weighted Pistols Single Leg Box Lowers Single Leg Box Squats Rig Assisted Pistols **Start Moderate and build to workout weight. Must come from floor. (No Measure) Workout of the Week – Performance “NCFIT GIRLS” (Time) 3 ROUNDS FOR TIME 30/25 Cal Bike 20 Alt. Pistols 15 Bar Muscle-Ups 7 Front Squats (205/145) (Score is Time) KG BB: (100/70) *Workout inspired...
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CrossFit Mettle and Honor – NC FLEX Strength Back Squat (5-5-3-3 Tempo Back Squats (30X0) ) -Rest As Needed b/t Sets- (Score is Weight) GOAL: RPE 9 | Again, don’t be afraid to go heavy here. We are NOT maxing out, but we do want to finish with a TOUGH set of three so that we are primed to hit next week HARD. New cycle, month, new quarter—HERE WE COME! Bodybuilding Metcon (Checkmark) 1.) 3 SETS 8/8 Double DB Tempo Split Squat (30X0) -Rest 1:00- 10/10 Staggered Stance DB RDL -Rest 2:00 b/t Sets- 2.) 2 SETS 8/8 Double DB Step Up (Not Alternating, Mod-Heavy) -Rest :30- 10-12 Hamstring Curls on Rower -Rest :30- 25 Jumping Squats -Rest 2:00 b/t Sets- (No Measure)GOAL: RPE 8 | We have some BIG LEG days coming up in the new cycle next week, so we might as well start getting used to it...
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CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Unbroken on the squats, 2-3 quick sets on the Pistols. Don’t sleep on the Bike, we need to be able to keep pushing here, aiming for 2:30-2:45. COMPETE | PART 1 7 ROUNDS FOR TIME* (Time) 14 V-Ups 14 DB Bench Press (50/35)** 14 KB Swing (70/53) 14 Burpees To Target*** *Increase Reps by 1 Each Round 14,15,16… **Complete on Wall Ball or Bench. ***Target ideally 6′ above standing reach. (Score is Time)GOAL: RPE 8 | This is the NCFIT Sunday workout. What a week! We made sure we got a touch on all the NCFIT Girl workouts to wrap up our Leading Ladies week! COMPETE | PART 2 EMOM x 16 MINUTES (No Measure) MIN 1 – 20/15 Cal Row MIN 2 – 15-20 GHD Sit-Ups MIN 3 –...
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CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Jumping Jack Toe Touches 10 Calf Raises 10 Tib Raises 10 Alt. Elbow Punches 10 Strict Press Into… 2 ROUNDS 20 Single Unders (upgrade to Dubs in R2) 5/5 Leg Swings 5/5 Ankle Rolls 5 Hang Power Clean + Push Press Strength – Performance Split Jerk (ON A 15:00 RUNNING CLOCK… Build to a Moderate 2-Rep ) (Score is Weight) Strength – Fitness Push Jerk (ON A 15:00 RUNNING CLOCK… Build to a Moderate 2-Rep ) (Score is Weight) Workout of the Week – Performance “FEELING FRIDA (PERFORMANCE)” (Time) EVERY 2:00 x 6 SETS 60 Double Unders Unbroken Shoulder to Overhead* -Rest w/ Time Remaining- *Shoulder to Overhead Weight Options… 10 Reps (135/95) 8 Reps (165/115) 6 Reps (185/135) (Score is Slowest Set) KG BB1: (60/42.5) KG BB2: (75/52.5) KG BB3: (85/60) Workout of the Week –...
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