CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: A lot of pulling. If you’re a gymnastics ninja, focus on big sets on the barbell with quick sets on the BMU. If your love the barbell, then quick sets on the BMU and work on bigger sets with the barbell. Hard but consistent effort on the Row (<2:00)

COMPETE | PART 1

5 SETS (Weight)

Complete 1 Unbroken Complex…

5 Push Press

+

5 Push Jerk

-Rest 2:00 b/t Sets-

(Score is Weight)
GOAL: RPE 8 | Some more barbell cycling. Everyone will be limited by the Push Press but we want to focus on moving fast and smooth from start to finish. Use the first 2 Sets to build up, then the last 3 Sets at the same weight.

COMPETE | PART 2

1.) EVERY 2:00 x 3 SETS (AMRAP – Reps)

25′ Handstand Walk

30 Crossover Singles

25′ Handstand Walk

Max Strict Handstand Push-Ups in Time Remaining

-Rest 1:00 b/t Sets-

(Score is Total Reps)

-Rest 3:00 b/t 1&2-

2.) EVERY 2:00 x 3 SETS (AMRAP – Reps)

25′ Handstand Walk

30 Crossover Singles

25′ Handstand Walk

Max Wall Walks in Time Remaining

-Rest 1:00 b/t Sets

(Score is Total Reps)
GOAL: RPE 8 | Shoulder and pushing fatigue. Goal is to sprint to the Handstand Walk and Wall Walks. Cap yourself to :90 for each Set. Sub for a 10′ HSW if this is your tougher movement.