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) EMOM x 4 MINUTES (:40 ON / :20 OFF) MIN 1 – Kang Squat MIN 2 – Yoga Push-Ups MIN 3 – Alt. Samson Lunges MIN 4 – Pike Shoulder Taps Into… 2 SETS 8 Burpees 8/8 Single Arm DB Deadlift 8 Alt. DB Hang Snatches :20 Handstand Hold / Pike Hold Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 3 Wall Walks 12 Burpees 18 Alt. DB Hang Snatches (50/35) 24 Single DB Overhead Alt. Lunge* *Perform 12 Alt. Lunges with DB on Left Arm then 12 Alt. Lunges with DB on Right Arm. (Score is Rounds + Reps) KG DB: (22.5/15) Workout – Fitness AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 3 Half Wall Walks 12 Burpees 18 Alt. DB Hang Snatches (35/20) 24 Single DB Front Rack Alt. Lunge* *Perform 12...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: We should be off the Row in less than a minute. Aim to have more than a minute on the BMU. Focus on starting with your biggest set (minus 1). This means do not go to failure, come down 1 rep before you think you’ll miss but again, no misses! COMPETE | PART 1 Overhead Squat (ON A 12:00 RUNNING CLOCK Build to a Heavy 5-Rep Overhead Squat* ) *Perform all 5 Reps without stopping (Score is Weight) GOAL: RPE 6 | You can take this off the Rack. Once you get the bar overhead and start your squats, there is no stopping. You’re performing all 5 reps with constant movement. The second you lockout, immediately move back to the descent. This will obviously limit us in how much we...Read more

CrossFit Mettle and Honor – NC FLEX Strength Sumo Deadlift (6-4-2-6-4-2) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 8 | Week 1 of 6. We are going to see this wave-loading scheme two more times this cycle. The goal today is to build to a moderate-heavy double on the first wave and then a heavy double that is well short of failure on the final set of the session. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 8-12 DB Twist Press, 1+1/4 Reps (Moderate-Heavy) -Rest :30- 8-12 DB Skull Crusher (Moderate) -Rest 1:30 b/t Sets- (Score is Weight on Floor Press) 2.) 3-4 SETS 16-20 DB Alternating Gorilla Row (Moderate) -Rest 1:00- 12-16 Alternating Reverse Zercher Lunges (Heavy) -Rest 1:00 b/t Sets- (No Measure) 3.) 2-3 SETS 12-16 SLOW Reverse Crunches -Rest :30- 25 Weighted Sit-ups -Rest 1:00 b/t Sets- (No Measure)GOAL: RPE 9 | For the twist press, we...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 6 MINUTES 200/150m Row 12 Alt. Deadbugs 10 Sit-Ups 8 Scap Pull-Ups Into… 2 ROUNDS 10 PCV Banded Hollow Pushdowns* 5 Jumping Glute Bridge-Ups 10 Arm Haulers *Attach a band to a pull-up bar overhead and slide a PVC pipe through. Sitting directly underneath the bar/band, hold onto the PVC overhead in a hollow position. Then maintain the hollow position while pushing the PVC down towards the hips. Slowly return to the starting hollow position with control. Workout – Performance EVERY 3:00 x 5 SETS (AMRAP – Reps) 250/200m Row 20 Sit-Ups* Max Bar Muscle-Ups in Time Remaining… *Option for GHD Sit-Ups -Rest 1:30 b/t Sets- (Score is Total Muscle-Ups) Workout – Fitness EVERY 3:00 x 5 SETS (AMRAP – Reps) 200/150m Row 20 Sit-Ups Max Pull-Ups in Time Remaining… -Rest 1:30 b/t Sets- (Score is Total Pull-Ups)...Read more