CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Go with your heaviest Power Clean option. Consider Strict HSPU. COMPETE | PART 1 3 ROUNDS FOR TIME (Time) 9 Shuttle Run* 18 Alt. Pistols 9 Devil’s Press (50/35) *1 Rep= 25′ Down + 25′ Back. (Score is Time)GOAL: RPE 8 | Smooth on the Shuttle Run and Pistols. Push the Devil’s Press. See if we can keep these within 1-2 Sets. COMPETE | PART 2 5 SETS* (Weight) 3/3 Single Arm DB Strict Press *Build to a Heavy-3 -Rest As Needed b/t Sets- (Score is Weight)GOAL: RPE 9 | Strict unilateral upper body pressing. Goal is to be able to match the effort with each arm. I would highly recommend each attempt be started with the weaker arm.Read more

CrossFit Mettle and Honor – NC FLEX Strength Bench Press (3-4 SETS 3/7 Method Bench Press* (Fat Gripz Optional)) 3/7 Method Sets = Perform a cluster set of 3, 4, 5, 6, and then 7 reps with :15 rest between each set. -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 4 of 6. The 3/7 sets are back! Can you complete the full set with a heavier weight than Week 2? Just make sure you don’t bounce the bar off your chest or let your hips come off the bench. We want a TOUGH set that gets you close to failure but nothing sloppy. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS* 8-12 Incline DB Bench (Heavy) -Rest 1:30 b/t Sets- (No Measure) 2.) 3-4 SETS Max Reps Bar Dips (Minimum 6) -Rest 1:00- 20-24 Twist Press (Moderate) -Rest 2:00 b/t Sets- (No Measure) 3.) 3-4 SETS 3/7...Read more

CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.Read more

CrossFit Mettle and Honor – NCCOMPETE REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 4 ROUNDS :20 Bike* :10 Rest *Increasing pace (EZ → Mod → Hard → Sprint) Into… 2 ROUNDS 10 Banded Pull Aparts 10 Scap Pull-Ups 10 KB Sumo Deadlift :10 Tuck Hold Into… 1-2 ROUNDS 20 Alt. Shoulder Taps** 10 Ring Rows 5 Scap Pull-Ups 5 KB Upright Row **2nd Round perform Pike Shoulder Taps Skill – All 3 SETS* (No Measure) :20 L-Hang or Tuck Hang :20 Chin Over the Bar Hold or Top of Ring Row Hold :20 Wall Handstand Hold or Pike Hold *Quick shake out between :20 portions. Goal is to get :20 total time in hold for each position before transitioning. -Rest 1:00 b/t Sets- (No Measure) Workout – Performance AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 12/10 Cal Bike 12 KB Sumo Deadlift High Pulls (70/53) 6 Strict Pull-Ups* *Option for 2...Read more