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) AMRAP x 10 MINUTES* 5 Cal Cardio Choice 10 Alt. Long Step Back Lunges → 10 Alt. Box Step-Ups 5 Plank to Pikes → 5 Up-Downs w/ Jump 10 Bootstrapper Squats → 10 Perfect Air Squats *Switch to second movement at 5:00 mark Workout – All 5 SETS (Time) 10 Up-Down to Target* 15/12 Cal Row, Bike or Ski 20 Box Alt. Step-Ups (24/20) 25 Air Squats *Target is ideally 6″ above standing reach. -Rest 1:00 b/t Sets- (Score is Slowest Set) Optional Cool Down – All ON AN 8:00 RUNNING CLOCK… (No Measure) Foam Roll As Needed (No Measure)Read more

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) 2 ROUNDS 5 Inchworm w/ Push Up 10 Piked Shoulder Taps 10 Scap Push Ups 10 Bird Dogs 10 Kip Swings Into… 1 ROUND 7 Push Ups 10 KB Deadlifts 7 Hand Release Push Ups 10 Russian KBS 7 Kipping Knee Raises :10 Handstand/ Pike Hold Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 20 Toes to Bar 10 Hand Release Push-Ups 20 Russian KB Swings (70/53) 10 Strict Handstand Push-Ups (Score is Rounds + Reps) KG KB: (32/24) Workout – Fitness AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 20 Toes to Something 10 Push-Ups 20 Russian KB Swings (53/35) 10 Pike Push-Ups (Score is Rounds + Reps) KG KB: (24/16) Partner Workout Option IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES* 40 Toes to Bar 20 Hand Release...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Focus is the Strict HSPU. Keep these to 2 Sets. 2-3 Sets for the Toes to Bar, smooth and consistent on the Push-Ups and KB Swings. COMPETE | PART 1 4 SETS* (Weight) 4 Power Clean + 3 Front Squat + 2 Shoulder to OH -Rest 2:00 b/ t Sets- *Use the first 2 sets to build up, perform the last 2 sets at the same weight (Score is Weight)GOAL: RPE 9 | Goal is to cycle your reps. They must be Touch and Go, pausing in the front rack or hips is allowed but you may not rest on the ground at any point. COMPETE | PART 2 “REGIONALS 16.4” (Time) 4 ROUNDS FOR TIME 28 Alt. Pistols 15 Power Cleans (115/80) (Score is Time)GOAL: RPE 9 | No...Read more