CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: We want to see quick sets or quick singles on the barbell but don’t burn out the grip and pulling so we can maintain our sets of reps for the Ring Muscle Ups!

COMPETE | PART 1

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts

55 Wall-Ball Shots

55 Calorie Row

55 Handstand Push-ups

Boys 14-15 – 135# Deadlift + 14# Wall-Ball

Boys 16-17 – 185# Deadlift + 20# Wall-Ball

Girls 14-15 – 95# Deadlift + 10# Wall-Ball

Girls 16-17 – 125# Deadlift + 14# Wall-Ball
GOAL: RPE 8 | We’re looking for big sets here but never to the point of failure. Goal is to minimize rest as much as possible. Do you have what it takes to get to the second round.

COMPETE | PART 2

3 SETS (Time)

12/10 Cal C2 Bike

6 D-Ball Over Shoulder (150/100)

50′ D-Ball Carry

-Rest 1:1 b/t Sets-

(Score is Slowest Set)
GOAL: RPE 8 | Leg and core work here. The bike is there to burn the legs and get the heart rate up. Then can we keep the focus on the legs for the D-Ball and not use our backs. Finally bracing with the core for the carry. This should be a repeatable effort each time with a longer rest.