CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: This is labeled as an Effort but it’s going to be a GRIND for us. We’re looking to get uncomfortable from the get go. Push the pace with just a little left in the tank for the second round. Consistent pace on the Box Jump Overs, then big sets on the HSPU and Power Snatches. How far can we get in the second round? COMPETE | PART 1 EVERY 3:00 x 5 SETS (Time) 100y Sprint (Score is Slowest Time)GOAL: RPE 8 | Sprints should be consistent. Focus on moving as fast as we can but staying calm during the run. This means the run should look smooth and not choppy. Goal is to start with fast feet and then work to a long stride to finish. COMPETE | PART...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Toe Touch Jumping Jack 10 Air Squats 5 Hang Power Cleans 5 Kipping Knee Raises 1-2 ROUNDS (Time Permitting) 10 Alt. Jumping Lunges 5 Power Cleans 10 Empty BB Front Squats 5 Toes To Bar Strength – All Back Squat (ON A 25:00 RUNNING CLOCK… Build to a 1-Rep Back Squat) (Score is Weight) Week 1 of 6 Strength | 5-3-1 Cycle Workout – Performance 3 ROUNDS FOR TIME (No Measure) 20 Toes to Bar 10 Front Squats (155/105) (Score is Time) KG BB: (70/47.5) Workout – Fitness 3 ROUNDS FOR TIME (No Measure) 20 Toes to Something 10 Front Squats (115/75) (Score is Time) KG BB: (52.5/35) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 5/5 Single Leg Glute Bridge-Up 10 Glute Bridge-Ups w/:03 Pause at Top 10 Alt. 90-90 Hip Rotations...Read more

CrossFit Mettle and Honor – NC FLEX Strength 3 SETS (Weight) 8-10 Weighted Dips (Heavy) Rest 1:30 12-15 Chest-Supported DB Rows (Moderate) Rest 1:30 8-10 Incline DB Press (Moderate) -Rest 3:00 b/t Sets- (Score is Weight on Weighted Dips)GOAL: RPE 9 | Week 2 of 6. This tri-set targets the upper body with some BIG compound movements. Focus on controlled form and solid muscle activation throughout every rep! LET’S GO! Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 8-12 Decline (OR Glute Bridge) DB Press (Moderate) -Rest 1:30- 1:00 Max Set Pull-ups -Rest 1:30- Max Set DB Floor Press (Moderate) -Rest 1:30 b/t Sets- (No Measure) 2.) 2-3 SETS 12-15 DB (OR Cable) Chest Flys (Moderate) -Rest 1:30- 12/12 Single-Arm DB Rows (Moderate) -Rest 1:30- 12-15 Hammer Curls (Moderate) -Rest 1:30 b/t Sets- (No Measure)GOAL: RPE 9 | More isolation-type movements here after the big compound lifts in the FLEX STRENGTH session....Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Focus is the Toes to Bar. Barbell should be unbroken. If you got the Toes to Bar unbroken get after it but we want consistent big sets! COMPETE | PART 1 EMOM x 20 MINUTES (AMRAP – Reps) MIN 1 – 15/12 Cal Bike MIN 2 – 50-60 Double Unders MIN 3 – 15/12 Cal Bike MIN 4 – Max Power Cleans (185/135) MIN 5 – Rest (Score is Total Reps of Power Cleans)GOAL: RPE 8 | Building up the leg and grip fatigue before we get after the Power Cleans. The Bike and Jump Rope will get the heart rate up until we get to the barbell. Start off with your biggest set of Touch and Go. Expect your reps to drop off each round. COMPETE | PART 2...Read more

Announcements Join us this Veterans Day for the Hero Workout “Chad” in honor of our veterans and to raise awareness for veteran suicide prevention. This workout, dedicated to Navy SEAL Chad Wilkinson, is happening across the CrossFit community, and I’ve personally registered for the event. Let’s come together to support our veterans and make a difference. Register here: Chad 1000X Registration. Every step counts in the fight against veteran suicide. CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Toe Touch Jumping Jack 10 Air Squats 5 Hang Power Cleans 5 Kipping Knee Raises 1-2 ROUNDS (Time Permitting) 10 Alt. Jumping Lunges 5 Power Cleans 10 Empty BB Front Squats 5 Toes To Bar Strength – All Back Squat (ON A 25:00 RUNNING CLOCK… Build to a 1-Rep Back Squat) (Score is Weight) Week 1 of 6 Strength | 5-3-1 Cycle Workout – Performance 3...Read more