CrossFit Mettle and Honor – NC FLEX Warm-up Warm-Up for GPP (No Measure) *Use the same warm-up from the NCMETCON or NCX Workout of your choosing. Pick a workout that looks fun and get after it! Athletic/Explosive Metcon (Checkmark) *Pick one of the NCMETCON or NCX Workouts from the week of 11/28 and get after it! Pick a workout that looks fun and get after it!” Extra Credit BODYWORK WEDNESDAY (Checkmark) ON A 20:00 RUNNING CLOCK… Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. or… ON A 20:00 RUNNING CLOCK… Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination… (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) EMOM x 24 MINUTES MIN 1 – 50 Double Unders* MIN 2 – 200m Run MIN 3 –  20 Hand Release Push-Ups MIN 4 – :50 Tall Plank Hold *Option to increase by 10 reps every other round. (No Measure) GOAL: QUALITY | RPE 4-5 — Long slog for the week. MIN 1/3 should be finished in :35-:45 tops. MIN 4 is your “rest” minute to do some nasal breathing from the Plank position to lower the HR and prep for the next round. Big focus is to keep the HSPU’s unbroken all 6 sets, this will get tough coming right back from the run but it’s an opportunity to grow your capacity! B. NC60 Warm-Up Warm-Up (No Measure) 2 ROUNDS 4 Inch Worms + Push-Up 6 Alt. Groiners 8 Scap Pull-Ups 10 Cat Cows Into.. 3 ROUNDS 9...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) PART 1…3:00 RUNNING CLOCK 25’ Line Drills – Toe/Heel Walk – Inside/Outside of the feet Walk – Bear Crawl – High Kicks – Crab Walk – Quad Crawl – Karaoke – Spiderman Crawl – etc. PART 2…7:00 RUNNING CLOCK 200m Group Jog Into… AMRAP x 3 MINUTES 6 Air Squats 5 Tuck-Up + V-Up 4 Push Up to Down Dog Into… 200m Group Run Skill Toes-To-Bar (5 SETS (:20 ON / :40 REST)) Max Toes to Bar or Strict Knee Raises Retest Day. (Score is Total Reps) Week 4 of 4 Workout “TERMINAL VELOCITY” (Time) FOR TIME 800m Run into… 100 Wall Balls (20/14)|(14/10)* into… 800m Run *Every Time You Break, Perform 10 Toes to Bar. (Score is Time) KG WB: (9/6)|(6/5)NOTE: New Benchmark.Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 4 Inch Worms + Push-Up 6 Alt. Groiners 8 Scap Pull-Ups 10 Cat Cows Into.. 3 ROUNDS 9 Barbell RDL 8/8 SA Ring Row 7 Up-Downs 6 Box Step-Overs Strength Deadlift (1.) ON A 8:00 RUNNING CLOCK… Build to a Mod-Heavy 4-Rep) (Score is Weight) -Rest 2:00 b/t Part 1 & Part 2- Deadlift (2.) EMOM x 4 MINUTES 2 Deadlifts*) *Start with the Weight from Part 1 and Build to or Above Workout Weight. (Score is Weight) Workout Metcon (Time) 10 ROUNDS FOR TIME 2 Deadlift (315/205)|(225/155) 4 Bar Muscle-Ups 8 Box Jump Overs (24/20) (Score is Time) KG BB: (143/93)|(100/70) BMU Option 1: Jumping BMU BMU Option 2: Chest to Bar Pull-Up ()Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Deadlift (7-5-3-5-7*) *Super set each set with 15-20 Seated Banded Rows. (Score is Weight) GOAL: RPE 6-7 | Worked up to a heavy 3 last week, let’s see if we can meet it or pass it! The Seated Rows will fatigue the lats so BEND THAT BAR! Bodybuilding Metcon (Checkmark) 1.) 2-3 SETS 25 Seated Banded Hamstring Curls 8/8 DBL DB Front Rack Split Squats -Rest As Needed b/t Sets- (No Measure) 2.) 2-3 SETS 12-15 DB Upright Rows 12-15 Bent Arm DB Lateral Raises -Rest As Needed b/t Sets- (No Measure) 3.) FOR QUALITY 15-12-9-6-5-4-3-2-1 DBL DB RDL DB Bent Over Row *Complete 15/15 then 12/12 then 9/9 and so on until 1/1. -Rest As Needed b/t Sets- (No Measure) Extra Credit TABATA TUESDAY (Checkmark) 8 SETS (:20 ON/ :10 OFF) TAB 1 – DB Hang Muscle Cleans TAB 2...Read more