CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Aim to push the Bike hard, we’re looking for sub 2:30-2:45. Fight for unbroken on the barbell, try to hold on for all 15 reps or your biggest set (just not to failure)!

COMPETE | PART 1

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes
GOAL: RPE 9 | Time Cap is 10 Minutes. Lunges and Box Step Ups are completed with a single DB. Goal is to really push through the Lunges and Step Ups and then manageable sets on the HSPU especially if this is a tough movement for you. If the HSPU is a strong suit for you then quick sets to push through to the Handstand Walk!

COMPETE | PART 2

3 ROUNDS FOR TIME (Time)

20 Cal Ski

10 Bench Press (135/95)

5 Strict L-Sit Pull-Ups

(Score is Time)

GOAL: RPE 7 | Light effort here, just getting a good pump going. Adjust the Strict L-Pull-ups to weighted pull-ups if this is a challenging movement for you!