CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Shoulder to OH has to be unbroken. Biggest factor is going to be how quickly you can get your RPMs back up every time you get back on the bike. COMPETE | PART 1 EMOM x 6 MINUTES (Weight) 1 Snatch Pull + 1 Hang Squat Snatch + 1 OHS (Score is Weight)GOAL: RPE 8 | Goal here is to get to the final weight of Part 2. Each part of the EMOM here is to touch on each of the weights in the next section. This will give us a feel of the weight as well as a feel for some intensity! COMPETE | PART 2 FOR TIME (Time) 10 Squat Snatch (95/65) 8 Squat Snatch (135/95) 6 Squat Snatch (155/105) 4 Squat Snatch (175/125) 2 Squat Snatch (185/135)...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS :45 Bike (1st Round – Arms only // 2nd Round – Legs only) 10 Scap Push-Ups 5/5 Moose Antlers 5 Tall Jumps 5 Tall Drops* Into… 2 ROUNDS :45 Bike (Arms + Legs) 5 Push-Up to Pike 5 Hang Power Cleans 10 Barbell Alt. Elbow Punches (Front Rack or Back Rack) 8 Tempo Strict Press (31×1) *Start on toes and drop into the receiving position for Push Jerk Strength – All Push Jerk (ON A 18:00 RUNNING CLOCK… Build to a Heavy 3-Rep Push Jerk* ) *Up to or Heavier than Workout Weight. (Score is Weight) Workout – Performance ON A 10:00 RUNNING CLOCK… (Calories) Max Cal Bike* *Every 2:00, including 0:00, complete 5 Shoulder to Overhead (185/135). (Score is Total Cals) KG BB: (85/60) Workout – Fitness ON A 10:00 RUNNING CLOCK… (Calories) Max Cal Bike* *Every...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 8 Slow KB Deadlift 8 KB Upright Rows 8 Up-Downs 8 Tuck-Up or V-Up 8 Kip Swings Into… 2 ROUNDS 5 Burpees 5 Kipping Knee Raise 10 American KB Swings Workout – All 2 SETS (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 4-8-12 and so on… Burpees KB Swings (Athlete Choice) Toes to Bar or Toes to Something -Rest 2:00 b/t Sets- *Start at the beginning of each AMRAP. (Score is Lowest Rounds + Reps) Finisher – All EMOM x 8 MINUTES (No Measure) MIN 1 – :45 Russian Twists MIN 2 – :45 Tuck/ Hollow Hold (No Measure)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 – 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