CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Unbroken smooth and nonstop. Focus on repetitive Wall Walk movement… No more than 4-5 steps in and 3-4 steps out. COMPETE | PART 1 Metcon (No Measure) 1.) EMOM x 12 MINUTES MIN 1 –...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 100 Run 10 Pike Alt. Shoulder Taps 10 Good Mornings 5/5 Single Arm DB Strict Press Into… 2 ROUNDS 200m Run 5 Plank Walk Outs* 10 Alt. DB Deadlifts 5/5 Single Arm DB Push Press *Start in a plank position and slowly walk...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 100 Run 10 Pike Alt. Shoulder Taps 10 Good Mornings 5/5 Single Arm DB Strict Press Into… 2 ROUNDS 200m Run 5 Plank Walk Outs* 10 Alt. DB Deadlifts 5/5 Single Arm DB Push Press *Start in a plank position and slowly walk...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 100 Run 10 Pike Alt. Shoulder Taps 10 Good Mornings 5/5 Single Arm DB Strict Press Into… 2 ROUNDS 200m Run 5 Plank Walk Outs* 10 Alt. DB Deadlifts 5/5 Single Arm DB Push Press *Start in a plank position and slowly walk...Read More

CrossFit Mettle and Honor – NC FLEX Strength Front Squat (9-7-5-9-7-5 Tempo Front Squat (30X0)) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 8 | Week 3 of 6. Finish with a heavier set of 5 than what you’ve hit over the past two weeks. The tempo is slightly more forgiving, so it shouldn’t...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Get the work done here. Focus on a hard RPM to start the bike then settle in to an uncomfortable pace. The Sit-Ups will feel like a rest for most but see if you can...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 SETS 8/6 Cal Bike (RPE 6) 8 Box Step Overs (20) 8 Alt. Lunges 16 Alt. Deadbugs Into… 2 SETS 10/8 Cal Bike (RPE 8) 10 Box Jump Overs (24”/20”) 10 Front Rack Alt. Lunges (Empty BB) 10 Sit-Ups Workout – Performance EMOM x...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 PVC Pass Throughs 10 Plank to Pike 10 Scap Pull-Ups Into… 1 ROUND 10 PVC Cuban Press 10 Push-Up to Pike 10 Kip Swings Into… 1-2 ROUNDS (Time Permitting) 8 Hang Muscle Snatch 8 Burpees* 8 Dynamic Kip Swings *Burpee over bar...Read More

CrossFit Mettle and Honor – NC FLEX Strength 9-7-5-9-7-5 (Weight) Tempo Bench Press (30X0) -Rest 1:30- Tempo Weighted Chin-up (20X0) -Rest 1:30 b/t Sets- (Score is Weight on Bench)GOAL: RPE 8 | Week 3 of 6 of this second accumulation cycle for this current phase. For the next two weeks, we are moving to this...Read More

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Fast singles on the Barbell. Let’s aim for unbroken on the Chest to Bar. Use the Burpees to recover. COMPETE | PART 1 FOR TIME (Time) 15-12-9 Cal Row Deadlift (185/135) Ring Dips (Score is...Read More