CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

5/5 Groiner Thoracic Rotations

5 Push Up to Pike

10 Samson Lunges + Twist

Compete

1.) ON A 15:00 RUNNING CLOCK… (Weight)

Build to a Heavy 8-Rep Back Alt. Rack Lunge

*Must be Step Back Lunge

(Score is Weight)

-Rest as Needed b/t Part 1 & Part 2-

2.) 6 SETS FOR TIME (Time)

30 Air Squats

-Rest 1:00 b/t Sets-

(Score is Slowest Set)

GOAL: RPE 8 | We’re going to get a gnarly leg burn. Try to keep a 1:1 Work-to-Rest ratio or better on the Air Squats!

Extra Credit

3 SETS (No Measure)

3-5 Wall Facing Handstand Push-Ups

-Rest as Needed b/t Sets-

(No Measure)

GOAL: RPE 5 | Just some light practice on this one today. We’ve done a few Holds in this position so now time to get to pressing!