CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

4 ROUNDS (:20 ON/:10 OFF)

MVMT 1 – Ski

MVMT 2 – KB Deadlift

MVMT 3 – Single Unders

Compete

EVERY 3:00 x 4 SETS (AMRAP – Reps)

15/12 Cal Ski

15 KB Swings (53/35)

Max Crossover Singles

-Rest 1:00 b/t Sets-

(Score is Total Reps of Crossover Singles)

GOAL: RPE 8 | We’re hitting the shoulders and grip, then testing out the Crossover Singles. We’ve sprinkled these in here and there, time to test them under more fatigue!

Extra Credit

3 SETS FOR QUALITY (No Measure)

16/13 Cal Bike

8/8 Front Foot Elevated DB Farmer’s Split Squat

8/8 Half Kneeling Arnold Press

-Rest 1:30 b/t Sets

(No Measure)

GOAL: RPE 6 | Quality Reps. You can push the Bike but must maintain upright torso. No sloppy sprinting, meaning no crazy side to side motion.