CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Row 6 Clean High Pull 6 Hang Muscle Clean 6 Feet Elevated Pike Shoulder Taps Compete Power Clean (3×3@65% Power Cleans off Blocks ) *Barbell should be in the high hang position, at mid thigh height (Score is Weight) GOAL: RPE 6 | Similar to last week, slightly heavier. We should be focusing on finishing the extension even though at this height we are not over the bar as much. Extra Credit 3 SETS (No Measure) 7-10 Wall Facing Handstand Push-Ups -Rest as Needed b/t Sets- (No Measure) GOAL: RPE 7 | Keep Building, we want more reps than last week per set while maintaining unbroken sets.Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1:00 Row Into… AMRAP x 4 MINUTES (~2 Rounds) 4 Empty Barbell RDLs 4 Alt. Step-Ups* 4 Kip Swings 4 Ring Rows or Pull-Ups *At 2:00, switch to Box Jumps Into… 200m Run Workout – Performance “STAND TALL” (Time) FOR TIME 2001m Row -Into- 9 ROUNDS 11 Deadlifts (155/105) 11 Box Jumps (24/20) 11 Pull-Ups -Into- 2001m Run (Score is Time) NOTE — This workout was programmed by NCFIT and designed to honor all the heroes and all those lost on 9/11/2001. KB BB: (70/47.5) Workout – Fitness “STAND TALL (FITNESS)” (Time) FOR TIME 2001m Row -Into- 9 ROUNDS 11 Deadlifts (115/75) 11 Box Jumps (20) 11 Ring Rows -Into- 2001m Run (Score is Time) NOTE — This workout was programmed by NCFIT and designed to honor all the heroes and all those lost on 9/11/2001. KB BB: (52.5/35) Optional...Read more

CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY Goal today is to give your body what it needs — full rest or active recovery. Active Recovery should be low intensity movement for 10-30min. This is not a workout!Read more

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO REST DAY or ACTIVE RECOVERY… Goal today is to give your body what it needs — full rest or active recovery. Active Recovery should be low intensity movement for 10-30min. This is not a workout!Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES 100m Run 10 Scap Push-Ups 10 Alt. Shoulder Taps 5/5 Single Arm Ring Row Into… AMRAP x 5 MINUTES 150m/100m Row 5 Tempo Barbell Strict Press (:03 descent) 10 Scap Pull-Ups 10 Ring Rows Workout – All Metcon (AMRAP – Reps) EMOM x 12 MINUTES MIN 1 – 200m Run MIN 2 – :45 Max Rep Strict Pull-Ups* -Rest 2:00 b/t P1 & P2- EMOM x 12 MINUTES MIN 1 – 15/12 Cal Row MIN 2 – :45 Max Rep Strict Press (65/45) *Option for Banded Strict Pull-Ups (Score is Total Reps of Strict Pull-Ups & Strict Press) KG BB: (30/20) Optional Cool Down 2-3 SETS FOR QUALITY (No Measure) 5 As + Ts + Ys 10 Alt. Deadbugs 10 Alt. Bird Dogs -Rest as Needed b/t Sets- (No Measure)Read more