CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Pick one of the 3 movements today as your biggest focus. Hit that movement hard whether that means quick rest or unbroken attempts. Break up the other 2 movements in small quick sets to recover.

COMPETE | PART 1

4 SETS (Time)

10 DB Deadlift (50/35)

20 DB Front Rack Alt. Walking Lunges

-Rest 1:1 Work to Rest Ratio-

(Score is Slowest Set)

GOAL: RPE 9 | Goal is unbroken. See how long the round takes and then rest that exact amount. If you move fast and unbroken you should stay consistent for all sets.

COMPETE | PART 2

4 ROUNDS FOR QUALITY (No Measure)

10 DB Row + Tricep Kickback

10 Alt. Pistols

10 GHD Hip Extension

(No Measure)

GOAL: RPE 6 | Little pump sesh to wrap up the first half of the week. The DB row should feel light but the challenge will be the kick back; make sure this is done with control and not a swing!