CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: All about fast transitions. Rounds should be consistent and in the :45 range. COMPETE | PART 1 Metcon (AMRAP – Reps) AMRAP x 3 MINUTES 5 Deadlift (225/155) 7 Chest to Bar -Rest 1:00- AMRAP x 3 MINUTES 3 Power Snatch (135/95) 3 Ring Muscle Up (Score is Total Reps)GOAL: RPE 9 | Grippy barbell/gymnastics work. Focus on keeping it moving and no misses on any lift or gymnastics. COMPETE | PART 2 ON A 20:00 RUNNING CLOCK… (No Measure) Jog for Distance (RPE 6) (No Measure)GOAL: RPE 6 | Smooth pace. Challenge yourself to nose breath the entire time and ideally stay in that Zone 2-3 heart rate.Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 8/6 Cal Bike (EZ) 10 Scap Push-Ups 10 Glute Bridge Ups 5/5 Lateral Controlled Step Downs Into… 1 ROUND 8/6 Cal Bike (MOD) 8 Push-Up to Pike 10 Deadbug 10 Step-Ups Into… 1 ROUND 8/6 Cal Bike (HARD) 6 Tempo Push-Ups (31X1) :30 High Plank 8 Box Jumps Strength – All Bench Press (3×10*) *Build to a Moderate+ weight and stay Moderate+ across all sets. (Score is Weight) Week 1 of 6 Strength | Volume/Capacity Cycle Workout – Performance AMRAP x 12 MINUTES* (AMRAP – Rounds and Reps) 4-6-8-and so on… Box Jumps (30/24) *After every set, complete 12/10 Cal Bike (Score is Rounds + Reps) Workout – Fitness AMRAP x 12 MINUTES* (AMRAP – Rounds and Reps) 4-6-8-and so on… Box Jumps (24/20) *After every set, complete 10/8 Cal Bike (Score is Rounds + Reps) Optional Cool...Read more

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8-12 Incline Bench Press (Heavy) -Rest 1:00- 10 Arnold Presses (Moderate) -Rest 2:00 b/t Sets- (Score is Weight On Bench)GOAL: RPE 8 | We’re sneaking in some incline bench pressing even though it’s shoulder and arm day to really hit the upper chest and delts. The Arnold Press adds a nice challenge to shoulder stability and strength. Remember, it’s all about building a balanced and powerful (and huge) upper body. LET’S GO! Bodybuilding Metcon (Checkmark) 1.) 3 SETS 15 Barbell Upright Rows (Moderate) -Rest 1:00 b/t Sets- (No Measure) 2.) 3 SETS 20 Single DB Skull Crushers (Moderate) -Rest 1:00- 15/15 Single Arm Dumbbell Hammer Curls (Moderate) -Rest 1:00 b/t Sets- (No Measure) 3.) 3 SETS 12-15 Dumbbell Lateral Raises (Light to Moderate) -Rest :30- 12-15 Plate Front Raises (Light to Moderate) -Rest :30- 12 Banded (or Cable) Face...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Push the Bike hard. Should be able to complete the Bike in :45 or less. COMPETE | PART 1 Back Squat (10-10-8-8) (Score is Weight) GOAL: RPE 6 | We’re working on getting some volume in on our legs. Nothing crazy heavy here just getting used to the higher rep schemes. COMPETE | PART 2 Every 2:00 x 3 SETS (AMRAP – Reps) 25/20 Cal Row Max Alt. DB Snatch (50/35) -Rest 1:00 b/t Sets- (Score is Lowest Reps)GOAL: RPE 9 | Most important is pushing the Row. Then try to get right on the DB and keep it moving to the finish.Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 100m Run 8 Barbell Jefferson Curls 8 Alt. Groiners 8 Ring Rows Into… AMRAP x 4 MINUTES 100m Run 8 Barbell Good Mornings 8 Cat Cows 8 Jumping Pull-Ups Strength – All Deadlift (5-5-5-5 Tempo Deadlift (31X1)* ) *Start Light and Build to Moderate+. Remember Reading Tempo… 1st Number is ‘Down Portion’ 2nd Number is ‘Down Position’ 3rd Number is ‘Up Portion’ 4th Number is ‘Up Position’ (Score is Weight) Workout – Performance 3 SETS (Time) 400m Run 15 Deadlifts (185/135) 15 Pull-Ups -Rest 2:00 b/t Sets- (Score is Slowest Set) KG BB: (85/60) Workout – Fitness 3 SETS (Time) 400m Run 15 Deadlifts (135/95) 15 Jumping Pull-Ups -Rest 2:00 b/t Sets- (Score is Slowest Set) KG BB: (60/42.5) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 10 Banded Pull Aparts 10 Banded...Read more