CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Consider Burpee Pull-Ups on this one. Pretty simple today, just keep moving. Set whatever pace will allow for essentially non stop movement for the entire 18 minutes.

COMPETE | PART 1

FOR TIME (Time)

100 Cal Bike

(Score is Time)
GOAL: RPE 10 | Test time is here! Warm-up* to prep for this should be 3-4 Sets of :05-:10 sprints and hold with an easy 1:00 slow down and then a complete rest for 2 minute rest between sets. Get off the bike each time to hit some quad/hip flexor stretches. This is to touch on the speed we want to see during the workout. Goal is to have a plan for the entire 100 cals.

STRATEGY: Hard pace to start, ease into your workout pace, pick up the pace for second half, empty the tank for the final stretch… Let’s Go!

WARM-UP

3-4 SETS

:05-:10 Sprint

10-15 Cal Hold (Workout Pace)

1:00 Cool Down

-Rest 2:00 b/t Sets-

COMPETE | PART 2

FOR TIME (Time)

10-9-8-7-6-5-4-3-2-1

Handstand Push-Ups

(Score is Time)
GOAL: RPE 8 | Must come completely down from the HSPU when completing a set. This is for time but there needs to be separation between sets. See how quickly we can get back upside down for the next set!