CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: The shoulders are going to take a hit but we want to focus on the legs when we get to the Thrusters. Can we hit those unbroken even with the shoulder fatigue?

COMPETE | PART 1

EMOM x 12 MINUTES (No Measure)

MIN 1 – 3/3 Rope Pull-Ups

MIN 2 – 8-12 Strict Dips*

MIN 3 – Practice Crossover Doubles

MIN 4 – Rest

*Option for Rings, Dip Bar or Matador if available

(No Measure)
GOAL: RPE 7 | Focus on quality movement and stay consistent each round. Have fun with the Crossover Double Practice. Perform a Single-Single-Double or Single-Double format if necessary. We’re focusing on minimizing tripping on the rope as much as possible in the minute of work.

COMPETE | PART 2

4 SETS (Time)

10 DB Box Step Overs (50/35)/(20)

30 Crossover Singles

50′ Handstand Walk*

*Must be 25′ Increments

-Rest 1:00 b/t Sets-

(Score is Slowest Set)
GOAL: RPE 7 | Focus here is skill work. Hitting the shoulders and getting the heart rate up, then test our handstand walk. Move consistent on the Step Overs and Crossover Singles. When we tackle the HSW we want to move quick and also be able to come down on the first 25′ and right back up for the next 25′.