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 BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

3 Clean Deadlift

3 Tall Squat Clean

3 Hang Squat Clean

Compete

Squat Clean (5×1)

1.) 5 SETS

1 Squat Clean

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Aim for 90-95%. Focus on consistency in technique across all 5 Sets.

Clean Pull (3×3)

2.) Clean Pull

3×3

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: RPE 9 | This week we are working on speed off the floor. Ideally, we want to build up to past our previous 1RM.

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 | Get the body moving and feeling good. Big Benchmark tomorrow with Point Break.