CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Cal Row 10 Row Pike Ups 5 Hang Muscle Cleans Compete Power Clean (1.) 3×3 @60% (off blocks)*) *Barbell should be in the high hang position, at mid-thigh height. (Score is Weight) -Rest 5:00 b/t Part 1 and 2- 2.) 6 SETS (Time) 15/12 Cal Row 6 Hang Power Cleans (155/105) -Rest 1:00 b/t Sets- (Score is Slowest Set) GOAL: RPE 9 | No gaming this, sprint hard and fast every round should be around 1:00-1:15. Extra Credit ON A 5:00 RUNNING CLOCK (No Measure) Practice Max Handstand Hold* *Must be a static hold, no walking around or shuffling hands (No Measure) GOAL: RPE 5 | Kick up and hold. Focus on pressing into the ground and doing your best static hold. Static hold means no...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 8 MINUTES (:40 WORK / :20 OFF) MIN 1 – Bike (Increasing Speed) MIN 2 -Tempo Deadlifts MIN 3- Good Mornings / Glute Bridge-Ups MIN 4 – Inchworm + Shoulder Taps / Push-Up to Pike Extended Warm-Up – All EMOM x 9 MINUTES (No Measure) MIN 1 – 5 ‘Library’ Deadlifts* MIN 2 – 3-5 Pressing Reps** MIN 3 – :45 EZ Bike *Build to workout weight. **Pressing Options… (Hand Release) Push-Ups DB Push Press (Strict) Handstand Push-Ups (No Measure) Workout – Performance FOR TIME (Time) 50/40 Cal Bike -Immediately Into- 10 ROUNDS 5 Handstand Push-Up 5 Deadlifts (225/155)* -Immediately Into- 50/40 Cal Bike (Score is Time) *Option to bump weight up to 255/175 KG BB: (100/70) Workout – Fitness FOR TIME (Time) 40/30 Cal Bike -Immediately Into- 10 ROUNDS 5 DB Push Press (Athlete Choice) 5 Deadlifts...Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Front Squat (4 SETS 8 Tempo Front Squat (30X0)) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 7 | This should be a Moderate-Heavy Squat session, focusing on good mechanics and impeccable tempo. Rep 8 should be just as slow as rep 1. We will build on this weight over the next four weeks. Bodybuilding 3 SETS (Checkmark) 12-15 Heels Elevated Back Squat* (Moderate) -Rest :10- 12 Reps Dumbbell Alternating Walking Lunge (Heavy) -Rest :10- 25 Reps Jumping Squat -Rest 3:00 b/t Sets- *Sub for Leg Press if available. (No Measure) GOAL: RPE 8 | Take 1-2 warm-up sets to find the appropriate loading here and set your space up so you can move from one movement to the other in the allotted rest period. The jumping squats will give you a pump that will test the stitching on your...Read more

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES :30 Ski 50 Singles 7/7 Hang DB Snatches Compete 4 ROUNDS FOR TIME (Time) 30 Crossover Singles 20 Alt. DB Snatches (50/35) 10/8 Cal Ski (Score is Time) GOAL: RPE 8 | This is going to be a shoulder burner. Use the Ski to recover a bit (don’t completely cut the pace here) then aim for unbroken on the Jump Rope. Extra Credit 6 SETS (No Measure) :10/:10 Hanging Single Leg L-Sit (No Measure) GOAL: RPE 5 | One foot extended, the other bent or hanging towards the Floor. Goal is to go from one leg immediately into the other without coming down from the rig.Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Banded Pull-Aparts 10 Lunge and Twists 5 Tempo Ring Rows (30X1) Into… SPECIFIC WARM-UP 2 ROUNDS 100m Run 5/5 Lateral Step Ups 20 Crunches 10 Scap Pull-Ups Skill – All Metcon (No Measure) EMOM x 5 MINUTES 1 Dynamic Kip Swing or Kip Swing + 1 Pull-Up or 1/2 Pull-Up + 2 Chest to Bar Pull-Ups or Pull-Up (No Measure) Workout – Performance EVERY 6:00 x 3 SETS (AMRAP – Reps) 600m Run 20 Box Step Overs (24/20) 20 Chest to Bars -Max Sit-Ups w/ Time Remaining- -Rest 2:00 b/t Sets- (Score is Total Reps of Sit-Ups) Workout – Fitness EVERY 6:00 x 3 SETS (AMRAP – Reps) 600m Run 20 Box Step Overs (20) 20 Pull-Ups* -Max Sit-Ups w/ Time Remaining- *Option for Jumping Pull-Ups or Ring Rows. -Rest...Read more