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 – 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.Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 5 Inchworm w/ Push Up 10 Alt Groiners 10 PVC Pass Throughs Into… 2 ROUNDS 5 Up-Downs 10 PVC Front Squat or Overhead Squats 10 Bird Dogs Into… 1 ROUND 5 Burpees 5 Lunge+Lunge+Squat (w/ DB or BB) 10 Elbow Punches w/ BB Strength – Performance Overhead Squat (3×4*) *Use the same Heavy Weight for All Sets (Score is Weight) Week 4 of 6 Strength | Volume/Capacity Cycle Strength – Fitness Front Squat (3×4*) *Use the same Heavy Weight for All Sets (Score is Weight) Week 4 of 6 Strength | Volume/Capacity Cycle Workout – Performance FOR TIME (Time) 120 DB Front Squats (50/35)* *Every break, complete 12 Burpees. If DBs come below the shoulders or off the shoulders, Burpees must be completed. (Score is Time) KG DB: (22.5/15) Workout – Fitness FOR TIME (Time) 100 DB Front...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 5 Inchworm w/ Push Up 10 Alt Groiners 10 PVC Pass Throughs Into… 2 ROUNDS 5 Up-Downs 10 PVC Front Squat or Overhead Squats 10 Bird Dogs Into… 1 ROUND 5 Burpees 5 Lunge+Lunge+Squat (w/ DB or BB) 10 Elbow Punches w/ BB Strength – Performance Overhead Squat (3×4*) *Use the same Heavy Weight for All Sets (Score is Weight) Week 4 of 6 Strength | Volume/Capacity Cycle Strength – Fitness Front Squat (3×4*) *Use the same Heavy Weight for All Sets (Score is Weight) Week 4 of 6 Strength | Volume/Capacity Cycle Workout – Performance FOR TIME (Time) 120 DB Front Squats (50/35)* *Every break, complete 12 Burpees. If DBs come below the shoulders or off the shoulders, Burpees must be completed. (Score is Time) KG DB: (22.5/15) Workout – Fitness FOR TIME (Time) 100 DB Front...Read more

CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 6 Wide Grip Pull-Ups (Weighted, if possible) -Rest :10- 12/12 Tempo Single-Arm DB Row (3110) -Rest :10- 25/25 Single Arm Banded (Or Cable) Straight Arm Pulldowns (Light) -Rest 3:00 b/t Sets- (Score is Weight on Chin-Up)GOAL: RPE 9 | Let’s set those lats on fire. On the DB Row, make sure you are pulling the DB to the belly button, not the shoulder. If you already did 4 sets of this in Week 2, try to squeeze out an extra rep or two on the pull-up. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 12-15 Bent Over Barbell Row (Moderate-Heavy) -Rest 1:00- 16-20 Top Down Gorilla Rows (Moderate) -Rest 1:00 b/t Sets- (No Measure) 2.) 3 SETS 8 Standing Barbell Curl (Moderate-Heavy) -Rest :10- 20 Alternating Crossbody Hammer Curl (Moderate) -Rest :10- 12/12 DB Concentration Curl (Moderate) -Rest 2:00 b/t Sets-...Read more