Announcements

Memorial Day Weekend Hours, there will be 3 heats on Saturday the 27th. Heat 1: 6AM, Heat 2 7:30AM and Heat 3 9am. Classes will be 90 minutes, please plan accordingly. Sunday can be a make-up day during open gym. Monday we are closed to observe the holiday.

CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Alt. 90/90 Hip Rotations

10 Alt. Cossack Squats

20 Shoulder Taps

Into…

2 SETS

10 Elbow Punches

5 Press From Split

5 Split Jerks

-Rest :30 b/t Sets-

Compete

Metcon (5 Rounds for weight)

5 SETS

3 Front Squat

+

1 Split Jerk

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: RPE 7 | Aim for 70-75% of your best Clean and Jerk. The goal is to practice the Split Jerk under leg fatigue from the Front Squats

Extra Credit

FOR RECOVERY (No Measure)

Perform a Full-Body Yoga Session

*Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps.

(No Measure)

GOAL: RPE 4 | Move, Flow, Flush. Feel good and get ready for Murph!