CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Let’s aim for big sets to start each movement and stop 5 reps shy of failure. Basically move fast and unbroken. The second movement gets choppy is when we break and try to go quick sets to finish off.

COMPETE | PART 1

AMRAP x 30 MINUTES (AMRAP – Rounds and Reps)

20/15 Cal Ski

10 Strict Pull-Ups

30 Step-Ups (20)

20 Up-Downs

5 Wall Walks

(Score is Rounds + Reps)
GOAL: RPE 7 | Smooth consistent pace here. focus on your breathing, we want to feel comfortable moving through this. you should always feel like you got that second wind in you. If we set a smooth pace and we think we can pick up the pace later in the workout than go for it but at no point should we be slowing down as we progress through.

COMPETE | PART 2

4 SETS (Time)

6 Shuttle Runs*

50′ Handstand Walk

*1 Rep = 25′ Down + 25′ Back.

-Rest 1:1 b/t Sets-

(Score is Slowest Set)
GOAL: RPE 9 | Fast Shuttle Runs, let’s make those sprinty. Then see how well we can hit the handstand walk after breathing that hard!