CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Smooth flow here. Primary focus is going to be the run. Can we keep these at a consistently high pace each round. Aim for nonstop on the Push-Ups and Lunges. COMPETE | PART 1 AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 40 Crossover Singles 6 D-Ball Over Shoulder (150/100) (Score is Rounds + Reps)GOAL: RPE 8 | Keep this simple. Try to move like an RPE 7. These movements will get the heart rate up and give it that RPE 8 feel for you! What we want to avoid is too much resting between movements. COMPETE | PART 2 2 SETS (Time) 750m Row -Rest 2:00 b/t Sets- (Score is Slowest Set)GOAL: RPE 8 | Hard pace. This is our chance to find our 1000m for time pace....Read more

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 12-16 DB RDLS (Heavy) -Rest :30- 8-12 Sumo Stance DB RDLs (Moderate) -Rest :30- 20 KB Glute Bridge (Light-Moderate) -Rest 2:00 b/t Sets- (Score is Weight on Heavy RDLs)GOAL: RPE 9 | The meanest glute pump I’ve ever felt. Make this session count and go heavier than in past weeks if you can. For the DB RDLs, remember that we want to target a really good stretch of the hamstrings. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 16-20 Goblet Curtsy Lunge (Moderate) -Rest 1:30- 12/12 Glute Dominant Step-Ups (Moderate) -Rest 1:30 b/t Sets- (No Measure) 2.) EMOM x 16 MINUTES MIN 1 – 20/15 Cal Row MIN 2 – 12+ Box Jumps (24/20) MIN 3 – 8+/8+ Single-arm Russian KBS (53/35) MIN 4 – REST (No Measure)GOAL: RPE 10 | We did this in Week 2 and again in Week...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Let’s aim for big sets to start each movement and stop 5 reps shy of failure. Basically move fast and unbroken. The second movement gets choppy is when we break and try to go quick sets to finish off. COMPETE | PART 1 AMRAP x 30 MINUTES (AMRAP – Rounds and Reps) 20/15 Cal Ski 10 Strict Pull-Ups 30 Step-Ups (20) 20 Up-Downs 5 Wall Walks (Score is Rounds + Reps)GOAL: RPE 7 | Smooth consistent pace here. focus on your breathing, we want to feel comfortable moving through this. you should always feel like you got that second wind in you. If we set a smooth pace and we think we can pick up the pace later in the workout than go for it but at no point should...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 6 Alt. 90-90 Hip Rotations 6 Air Squats to Med. Ball 6 Scap Pull-Ups + 6 Kip Swings 12 Alt. Step Overs Into… 1 ROUND 6 Cat/Cows 6 Med. Ball Thrusters 6 Bigger/Dynamic Kip Swings 12 Low Landing Box Jumps* Into… 1 ROUND 6/6 Moose Antlers 15 Wall Balls 6 Toes to Bar/Something 12 Box Jump Overs *Stay on the same side of the box but catch low and step right down; don’t stand all the way up like we do in a traditional box jump. This will help carry over into the Box Jump Over. Strength – All EMOM x 6 MINUTES (Weight) 1 Power Clean + 1 Front Squat + 1 Hang Clean* *Option for Power or Squat. Start Light and build slightly past Workout Weight. (Score is Weight) Workout – Performance FOR TIME (Time) 100...Read more

CrossFit Mettle and Honor – NC FLEX Strength Bench Press (4-8 SETS 3 Tempo Bench Press (20X0)) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 6 of 6. We will be testing our 3RM next week. This week, you have an option—you can use it as a deload week to prep for testing next week (perform 4 SETS). OR, you can do 8×3 again if you are feeling good and your recovery has been on point. Either way, we test next week! Bodybuilding Metcon (Checkmark) 1.) 1 SET 10-12 Slight Incline DB Bench Press (Heavy) -Rest 3:00- 25* Slight Incline DB Bench Press (Heavy) *The goal here is to establish your weight for this piece with a heavy set of 10-12 reps. This should take you pretty close to a 10RM effort. After you rest the 3:00, your goal is to now complete 25 additional reps...Read more