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 – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Aiming for sub 1:30 a round. Unbroken on the HSPU and Pistols. No more than 2 sets on the Pull-Ups. COMPETE | PART 1 4 SETS (Distance) :10 Max Distance Sprint -Rest 1:30 b/t Sets- (Score is Distance)GOAL: RPE 9 | This should be a really, really hard effort. Focus on really fast steps to get going and then lengthen the stride. Ideally we want to be pushing hard enough that we see our score drop off. COMPETE | PART 2 EVERY 4:00 x 3 SETS (Time) 20/15 Cal Ski 20/15 Cal C2 Bike 50′ D-Ball or Sandbag Carry (150/100) (Score is Slowest Set)GOAL: RPE 8 | Goal is to push the Ski and Bike. Aim to finish both of these in a minute each. Then see if you we...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 3:00 Cardio Choice Into… 2 ROUNDS 10 Banded Pull-Aparts 10 Scap Pull-Ups 10 Pike Scap Push-Ups 10/10 Groiner Twists Into… 2 ROUNDS 5 Ring Rows 5 Kip Swings 5 Push-Up to Pike 5 Air Squats + 5 Narrow Air Squats Classic Workout – All Choose either Mary or Cindy! Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups Classic Workout – All Choose either Mary or Cindy! Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 5/5 Single Leg Glute Bridge-Up 10 Glute Bridge-Ups w/:03 Pause at Top 10 Alt. 90-90 Hip Rotations 10 Cat/Cows -Rest as Needed b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – NC FLEX Strength 3 SETS (Weight) 8-12 Seated DB Shoulder Press (Myo Reps)* Rest 2:00 12-15 Incline DB Twisting Curls (Moderate) -Rest 3:00 b/t Sets- *For Myo-reps, start with an activation set of 12-15 reps to near failure on the seated DB shoulder press. Rest 15-20 seconds, then perform 4-6 reps for multiple mini-sets until you can no longer complete at least 4 reps. The goal is to push through 3-5 mini “”rest-pause”” sets after your activation set. (Score is Weight on Shoulder Press)GOAL: RPE 9 | Week 3 of 6. The Myo-reps on shoulder press will test your endurance—do not get sloppy on the mini-sets! High volume is how you GROW the shoulders and get that V-shape everybody wants! The goal with the twisting curls is full range of motion, so feel the burn on the eccentric and don’t give up too early! Bodybuilding...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Goal is a bike sprint every round, sub :45! Then see if we can get our hands on the barbell right away and unbroken. COMPETE | PART 1 AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 1-2-3-4… Shuttle Run* 2-4-6-8… Alt. KB Snatch (53/35) 3-6-9-12… Toes to Bar *1 Rep = 25′ down + back (Score is Rounds + Reps)GOAL: RPE 9 | We want to build up to a sprint pace here. Start smooth and then increase the pace each round! COMPETE | PART 2 3 SETS (No Measure) 4 Alt. Back Rack Lunges* -Quick Rest- 5 Tall Hurdle Jumps** *Very Heavy weight **As High As Possible (See instructions below) (No Measure)GOAL: RPE 9 | Keep loading up those lunges! The legs should be starting to get more...Read more