CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE or AFTER your NCFIT PERFORMANCE work. (Athlete Choice)

Warm-Up

2 ROUNDS (No Measure)

:30 Bike

:20 D-Ball Hold

:30 Row

:10 Support Hold

:10 Dip Hold

Compete

EMOM x 40 MINUTES (No Measure)

MIN 1 – 12/10 Bike

MIN 2 – 4-6 D-Ball Over Shoulders (150/100)

MIN 3 – 12/10 Row

MIN 4 – 3-5 Ring Muscle Up

*Deficit Optional

(No Measure)

GOAL: RPE 8 | Maintain consistency. Primary goal is the RMU, secondary goal is the D-Ball while keeping a consistent pace on the machines.

Extra Credit

Metcon (No Measure)

3 SETS

3 Candlesticks

-Rest as Needed b/t Sets-

Into…

3 SETS

3 Backwards Roll

-Rest as Needed b/t Sets-

(No Measure)

GOAL: RPE 5 | Rolling practice. In the candlestick we want to think fast feet tucking under. in the Backwards roll we are look for a smooth backwards roll. Do 1 Rep at a time just getting familiar with that movement through space.