CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Focus on quick transitions from barbell to rings. Big sets on the rings and quick singles on the barbell. Sprint effort!

COMPETE | PART 1

2 SETS (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

25/20 Cal Bike

25/20 Cal Row

25/20 Cal Ski

-Rest 3:00 b/t Sets-

(Score is Lowest Rounds + Reps)
GOAL: RPE 8 | Goal is repeatable pace here. Think about a moderately hard, but sustainable effort. It should feel like you would drop off but the rest will come to save you, then repeat for the second AMRAP.

COMPETE | PART 2

3-4 SETS FOR QUALITY (No Measure)

100m Farmer’s Carry (Athlete Choice)

8 Alt. Goblet Cossack Squat (Athlete Choice)

6 Strict Toes to Bar

-Rest as Needed b/t Sets-

(No Measure)
GOAL: RPE 7 | Some grip and strict work. Focus on no swing with the Toes to Bar. Think about keeping these strict even on the way down.