CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

Perform the NCFIT Performance workout with the following goals and/or adjustments…

GOAL: Most of us know the drill here! In the Strength we want to go a little heavier than the workout. In the Workout, we should be aiming to finisher heavier than last time or the entire workout heavier than last time!

COMPETE | PART 1

5 SETS (Time)

6 Shuttle Runs*

12 Burpees Over Bar

*1 Rep= 25′ Down + 25′ Back.

-Rest 1:00 b/t Sets-

(Score is Slowest Set)
GOAL: RPE 8 | Just a big of cardio to follow up the barbell. Fast repeatable pace is the goal here. Focus on the backpedal to change direction on the Shuttle Run and staying low on the Burpee over Bar.

COMPETE | PART 2

3-4 SETS (No Measure)

2-3 Banded Ring Muscle Up Transition (Slow Negative)

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 6 | This is a tougher drill than most people give it credit for. Begin in the bottom of the dip, and then perform a transition negative. Think about keeping the rings close and controlling the descent of the transition. Use a band if necessary even if you have Strict Reps already. We do not want to drop quickly from the dip!