CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Goal here is unbroken on the barbell, cycling the Hang Power Clean into the Push Press. Don’t slack off on the Burpees, but we can set a consistent nonstop pace here to use as a bit of recovery before we get our hands on the barbell again. COMPETE | PART 1 3 SETS (Time) 10/8 Cal Ski 8 Strict Pull-Ups 16 Ring Rows -Rest 1:1 b/t Sets- (Score is Slowest Set)GOAL: RPE 7 | Working on building some pulling capacity here. This is a little bit of quality mixed with a little bit of intensity. We want a bit of urgency as you’re moving through the set! COMPETE | PART 2 3 SETS (Weight) 5 Clean High Pulls* Build to a Moderate-Heavy Weight (Score is Weight)GOAL: RPE 8 | Working...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 5 Good Morning 5 Push-up to Pike 10 Piked Shoulder Taps 5/5 Groiner with a Twist Quick Rest Then Into… 2 ROUNDS FOR QUALITY 5 Burpees 5 Hang Muscle Clean 5 Strict Press Strength – All Push Press (ON A 20:00 RUNNING CLOCK… Build to a 1-Rep Push Press) (Score is Weight) Week 1 of 6 Strength | 5-3-1 Cycle Workout – Performance AMRAP x 12 MINUTES (AMRAP – Rounds and Reps) 5 Hang Power Cleans (115/75) 7 Push Press 9 Burpees Over Bar (Score is Rounds + Reps) KG BB: (52.5/35) Workout – Fitness AMRAP x 12 MINUTES (AMRAP – Rounds and Reps) 5 Hang Power Cleans (75/55) 7 Push Press 9 Burpees (Score is Rounds + Reps) KG BB: (35/25) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 6 Alt....Read more

CrossFit Mettle and Honor – NC FLEX Strength Back Squat (2-3 SETS 10-12 Barbell Back Squats (Moderate-Myo Reps)*) -Rest 3:00 b/t Sets- *For Myo-reps, start with an activation set of 8-12 reps to near failure on the barbell back squat. Rest for 15-20 seconds, then perform 3-5 reps for multiple mini-sets until you can no longer complete a set of at least 3 reps. The goal is to complete 3-5 mini “”rest-pause”” sets after your activation set. (Score is Weight on Squats) GOAL: RPE 10 | Week 2 of 6. If done right, the Myo reps on the back squat should be the most taxing session of the entire cycle. The math adds up to 30+ reps per set (Activation set PLUS 3-5 mini “rest-pause” sets). Pick your weights accordingly. Bodybuilding Metcon (Checkmark) 1.) 2-3 SETS 8-12 Tempo Barbell RDL (30X0) -Rest 1:30- 12-16 DB Goblet Curtsy Lunge -Rest 2:00...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Let’s opt for the Ring Muscle Up today, as we have the Bar Muscle Up in our programming Saturday. Two ways to get after this, have a set plan of numbers and reps and stick to it. Or hit big sets of everything to start off then chip away at little sets. COMPETE | PART 1 3 SETS (Weight) 2 Front Squats + 2 Thrusters -Rest as Needed b/t Sets- (Score is Weight)GOAL: RPE 8 | From the Rack… The limit here will be the Thruster. Goal is to fatigue the legs with the Front Squat, then be able to still focus on the leg drive to complete the Thruster. COMPETE | PART 2 CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Bike 10 Alt Groiner w/ Twist 10 Alt Piked Toe Taps 5/5 Moose Antlers 10 Hollow Rocks Into… 2 ROUNDS 10/8 Cal Bike 10 Alt Lunges (*option to add weight 2nd RND) 10 Kip Swings 8-10 Ring Rows (*option for 4 Strict PU 2nd RND) Workout – Performance FOR TIME* (Time) 150/125 Cal Bike 120 DB Farmers Lunges (50/35) 40 Muscle-Ups** *Partition reps and movements as needed. **Option for Bar or Ring. (Score is Time) KG DB: (22.5/15) Workout – Fitness FOR TIME* (Time) 125/105 Cal Bike 100 DB Farmers Lunges (35/20) 60 Pull-Ups *Partition reps and movements as needed. (Score is Time) KG BB: (15/10) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 1:00 Foam Roll 10 Alt. Bird Dogs 1:00 Calf Smash on Barbell 10 Alt. Dead Bugs -Rest as Needed...Read more