CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Gymnastics heavy today. Let’s make our primary goal unbroken on the Chest to Bar, and secondary goal unbroken on the Dips. Find a recovery pace on the Box Jump Overs.

COMPETE | PART 1

ON A 12:00 RUNNING CLOCK (Weight)

Build to a Moderate 6 Rep OH Walking Lunge

(Score is Weight)
GOAL: RPE 7 | We’re using the barbell to overload the OH Lunge prior to the workout. Goal is to feel heavier weight on the legs overhead. This should also help open up the shoulders before we get into the workout.

COMPETE | PART 2

3 SETS (No Measure)

25/20 Cal Ski

50 Crossover Singles

25′ Single Arm DB OH Walking Lunge

25′ Single Arm DB OH Walking Lunge

-Rest 1:1 b/t Sets-

(No Measure)
GOAL: RPE 8 | A little skill work sprinkled in here. Focus on pushing the pace on the Ski and then get right into the Crossover singles. A great goal would be to hit these unbroken. Then hit the lunges with some urgency to wrap up the set.