CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE or AFTER your NCFIT PERFORMANCE work. (Athlete Choice)

Warm-Up

Warm-Up (No Measure)

1 ROUND

2:00 Ski

100 Single Unders

20 Step Overs

20 Shoulder Taps

10 Hanging Knee Raises

Compete

EMOM x 32 MINUTES (No Measure)

MIN 1 – 12/10 Cal Ski

MIN 2 – 10-16 Box Jumps

MIN 3 – 60 Double Unders

MIN 4 – 8-12 Toes to Bar

(No Measure)

GOAL: RPE 8 | Consistency, consistency consistency. It’s going to be the name of the game. Toes to Bar is the biggest focus today so adjust the reps for the other movements to continue to keep those at a high level.

Extra Credit

Shoulder Press (4×8*)

*Loading should be Moderate+, no missed reps

(Score is Weight)

GOAL: RPE 6 | About 60-65% of a 1RM if you have it. Continuing to work the shoulders.