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 Strength 4 SETS (Weight) 8 Heels-Elevated 1+1/4 Rep Front Squat (Heavy) -Rest 1:30- 8-10 Hamstring Curl On Rower (30X0) -Rest 2:00 b/t Sets- (Score is Weight on Front Squat)GOAL: RPE 9 | Do not bounce out of the bottom of the squat. We want control throughout the rep. Emphasizing the bottom position of the squat will make you strong and help develop the quads! It’s a win-win. That and a good hamstring curl is the ultimate lower body one-two punch. Bodybuilding Metcon (Checkmark) 1.) 4 SETS 8-12/8-12 Single Leg Landmine RDL (Heavy) -Rest 1:30 b/t Sets- (No Measure) 2.) 2-3 SETS 16-20 Walking DB Double Lunge Steps* (Moderate) -Rest 1:30- 8-12 DB RDL (Heavy) *Each walking double lunge step is made up of a lunge step and an additional lunge on that same leg before taking a step with the other leg. -Rest...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Fast and unbroken. At this weight we should be able to perform a fast Ground to OH (almost like a close grip snatch) to get the bar quickly to the back rack. Try to push your speed on the Double Unders. Think small jumps and fast wrists. COMPETE | PART 1 4 SETS (Time) 6 Shuttle Run* 6 DB Burpee Step-Overs (50/35)|(24/20) 12 Handstand Push-Ups -Rest 1:00 b/t Sets- *1 Rep= 25′ Down + 25′ Back. (Score is Slowest Set)GOAL: RPE 9 | Goal is to Sprint… see if you can keep each set around the 3:00 mark. Fight to finish fast and to stay consistent. COMPETE | PART 2 FOR TIME (Time) 21-15-9 Cal Bike Cal Row -Rest 2:00- 9-15-21 Cal Row Cal Bike (Score is Total Time)GOAL: RPE...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1-2 MOBILITY/ACTIVATION ROUNDS* 10 Alt. 90-90 Hip Rotations 10/10 Single Leg Glute Bridge-Ups 10 Glute Bridge-Ups 10 Calf Raises 10 Tib Raises *Option to incorporate banded monster walks for more posterior chain activation. Into… AMRAP x 5 MINUTES 5 Plate Air Squats* 25 Single Unders 5 Heels Elevated Squats** 25 Tall Jump Single Unders *Press the plate out in front as hips go back and down into a full squat. As you stand tall, pull the plate back into the chest. **Place heels on a 10 or 15# plate (more of a narrow stance) and perform air squats. Strength – All Back Squat (5×3 1+1/2 Back Squat ) *Use the same Moderate weight for all sets. 1 Rep = Full Squat Down + Stand-Up to Halfway + Squat Back Down + Stand. (Score is Weight) Workout – Performance 7 ROUNDS...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 SETS 6 Kang Squats 6 Scap Pull-Ups 6 Strict Hanging Knee Raises 100m Run Into… 2 SETS 8 Banded Pull Aparts 16 Banded Bicep Curls 8 Banded Lat Pulldowns 100m Run Workout – Performance AMRAP x 18 MINUTES (AMRAP – Rounds and Reps) 400m Run 15 Toes to Bar 2 Rope Climbs (Score is Rounds + Reps) Workout – Fitness AMRAP x 18 MINUTES (AMRAP – Rounds and Reps) 400m Run 15 Toes to Something 6 Strict Pull-Ups (Score is Rounds + Reps) Finisher – All 2-3 SETS (No Measure) 10/10 Single Arm Supported DB Row 12-15 DB Bent Over Reverse Flyes -Rest As Needed b/t Sets- (No Measure)Read more