CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider American Swings. We should be moving fast towards the end. Even though the reps are picking up we want to be picking up the pace. COMPETE | PART 1 EMOM x 40 MINUTES (No Measure) MIN 1 – 12/10 C2 Bike MIN 2 – 6-8 D-Ball Squats (150/100) MIN 3 – 50-60 Double Unders MIN 4 – 50′ D-Ball Carry (No Measure)GOAL: RPE 7 | Bit more of a leg burn on this go around. Let’s see if we can focus on moving fast on these. Focus is trying to get the work done quickly each minute. COMPETE | PART 2 3 SETS (Time) 20 Yard Sprint -Rest 2:00 b/t Sets- (Score is Fastest Time)GOAL: RPE 9 | Start off with 2-3 sets at 60-70%. Then do a conservative...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 – 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 – CrossFit Suggested Warm-Up Warm-Up (No Measure) 200m Run Into.. :30/:30 Banded Ankle Distractions :30/:30 Banded Lateral Hip Distraction :30/:30 Banded Anterior Hip Distractions Into… 2 ROUNDS 30 Single Unders 5/5 Hip Airplanes 10/10 Adductor Rocks 5/5 Staggered Stance Good Mornings 5/5 Reverse Lunge to High Knee Jump Into… 200m Time Trial Workout – Performance EMOM x 25 MINUTES (AMRAP – Reps) MIN 1 – 200m Run MIN 2 – 50 Double Unders MIN 3 – 200m Run MIN 4 – Max Alt. Lunges MIN 5 – Rest (Score is Total Lunges) Workout – Fitness EMOM x 25 MINUTES (AMRAP – Reps) MIN 1 – 150m Run MIN 2 – 100 Single Unders MIN 3 – 150m Run MIN 4 – Max Alt. Lunges MIN 5 – Rest (Score is Total Lunges) Finisher – All EMOM x 6 MINUTES (No Measure) MIN 1 – :40 Single...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Focus on quick transitions from barbell to rings. Big sets on the rings and quick singles on the barbell. Sprint effort! COMPETE | PART 1 2 SETS (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 25/20 Cal Bike 25/20 Cal Row 25/20 Cal Ski -Rest 3:00 b/t Sets- (Score is Lowest Rounds + Reps)GOAL: RPE 8 | Goal is repeatable pace here. Think about a moderately hard, but sustainable effort. It should feel like you would drop off but the rest will come to save you, then repeat for the second AMRAP. COMPETE | PART 2 3-4 SETS FOR QUALITY (No Measure) 100m Farmer’s Carry (Athlete Choice) 8 Alt. Goblet Cossack Squat (Athlete Choice) 6 Strict Toes to Bar -Rest as Needed b/t Sets- (No Measure)GOAL: RPE 7 |...Read more