CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: We’re subbing the Back Squats with Front Squats today since we’re still building up our Back Squat Cycle. Aim for your biggest set on the Front Squat, then no less than sets of 10 after that. COMPETE | PART 1 2 ROUNDS FOR TIME (Time) 30 Box Jump Overs (24/20) 10 Ring Muscle Up (Score is Time)GOAL: RPE 9 | Fast effort on the Box Jump Overs. Aim for your biggest set on the rings but not to failure. If we feel shaky on any rep that’s your cue to come down and then try to get right back up! COMPETE | PART 2 ON AN 8:00 RUNNING CLOCK… (No Measure) Practice Free Standing Handstand Hold (No Measure)GOAL: RPE 5 | Just a few kick ups at a time. Don’t...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) LINE DRILL WARM-UP* Alt. Knee Hug Stretch Alt. Hamstring Sweep Toe Walk Heel Walk Karaoke *25ft out and back / each Into… 3 ROUNDS 100m Run 4 Alt. Groiner w/ Thoracic Twist 4 “Slow” Air Squats + 4 Jumping Air Squats 8 Alt. Elbow Punches Strength – All Back Squat (5-4-3-2-1*) *Start Moderate and build to Heavy. (Score is Weight) Workout of the Week – Performance “DAD TO THE BONE (PERFORMANCE)” (Time) FOR TIME 800m Run 40 Back Squats (155/105)* 800m Run *Bar must come from the floor. (Score is Time) KG BB: (70/47.5) Workout of the Week – Fitness “DAD TO THE BONE (FITNESS)” (Time) FOR TIME 800m Run 40 Back Squats (115/75)* 800m Run *Bar must come from the floor. (Score is Time) KG BB: (52.5/35) Partner Workout Option IN TEAMS OF 2… (AMRAP – Reps) AMRAP x...Read more

CrossFit Mettle and Honor – NC FLEX Strength Back Squat (8 SETS 3 Tempo Back Squats (20X0) ) -Rest 4:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Take a chance and make a decent jump in weight here from what you used last week. Yes, it is eight sets of heavy squats. Yes, that is a lot. We are getting STRONG HERE, and that is going to take some uncomfortable work. The cycle is almost over—LET’S GO! Bodybuilding Metcon (Checkmark) 1.) 2-3 SETS 12/12 Zercher Reverse Lunges (Moderate-Heavy) -Rest 2:00 b/t Sets- (No Measure) 2.) 2-3 SETS 8-10/8-10 Tempo DB Split Squats (30X0) -Rest 1:30- 10/10 Hamstring Curls On Medicine Ball (20X0) -Rest 1:30 b/t Sets- (No Measure) 3.) 3 SETS 4:00 MAX Cal Bike -Rest 2:00 b/t Sets- (No Measure)GOAL: RPE 9 | Adjust the two supersets accordingly based on how much you have left in the...Read more

CrossFit Mettle and Honor – NC FLEX Strength Weighted Pull-ups (8 SETS 3 Weighted Pull-ups (20X0) ) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | The last few sets here should be a GRIND. Make sure you resist the temptation to kip or use your hips to get your chin over the bar. These are strict, with some control (2-second negative) on the way down. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS* 8-12 Bent Over Barbell Row (Moderate-Heavy) -Rest 1:30- 8-12 Incline Barbell Bench (Moderate-Heavy) -Rest 1:30 b/t Sets- *On the last set of the Barbell Row, take the set to failure, then take some weight off and go again. Then, take some additional weight off and go to failure one last time. (No Measure) 2.) 2-3 SETS 12-16/12-16 Half-Kneeling Single-Arm Banded (Or Cable) Lat Pulldown (Heavy) -Rest 1:30- Max Reps DB Floor Press (Moderate-Heavy) -Rest 1:30 b/t...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Single Unders 10 PVC Pass Thrus 10 Snatch Grip PVC RDLs 10 Pike Shoulder Taps 6 Push-Ups to Pike Into… 2 ROUNDS :30 Double or Single Under Practice 7 Snatch Grip Deadlifts* 7 Snatch Grip Upright Rows* 7 Behind the Neck Push Press* 7 Hand Release Push-Ups *Option for BB or PVC. Strength – All EMOM x 6 MINUTES (Weight) 1 Power Snatch* + 2 Hang Power Snatches *Start Light and build past Workout Weight. (Score is Weight) MID-YEAR CHALLENGE 24.1 (PERFORMANCE) “THE CLIMB (PERFORMANCE)” (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 50 Double Unders 10 Handstand Push-Ups 3 Power Snatches (115/75)* *Add 2 Reps of Snatches every round 3,5,7 and so on… (Score is Rounds + Reps) KG BB: (52.5/35) NOTE — This is the first of (3) Mid-Year Challenge Workouts (6/14, 6/21, 6/28)....Read more