CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Focus on setting up a pace you can pick up in the later rounds. Use the Run to recover. Consistent pace on the Air Squats and quick sets on the Power Cleans. COMPETE | PART 1 3 SETS (AMRAP – Reps) AMRAP x 2 MINUTES Max Power Clean and Jerk (70%) -Rest 1:00 b/t Sets- (Score is Lowest Reps)GOAL: RPE 8 | This will most likely be quick singles for all of us. Think about staying close to the bar and being ready to immediately get your hands on the bar after every rep! COMPETE | PART 2 FOR TIME (Time) 2000m C2 Bike 50 DB Hang Clean and Jerk (50/35) (Score is Time)GOAL: RPE 9 | Short and sweet. Keep the bike pace hard and biggest set you can...Read more

CrossFit Mettle and Honor – NC FLEX Strength Bench Press (10-8-6-15+ Bench Press (Fat Gripz Optional) ) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 4 of 6. The perfect rep scheme for both strength and size does exist! The first three sets are done with gradually heavier weights and progressively fewer reps, and then you finish off with a high-rep pump set. This means the final set should be done with something slightly lighter than what you used for the set of 10. The goal is 15-20 reps on that final set. Bodybuilding Metcon (Checkmark) 1.) 4 SETS 8-10 Weighted Bar Dips (Heavy) -Rest 2:00 b/t Sets- (No Measure) 2.) 3-4 SETS 20-30 No Lockout DB Goblet Squats (Moderate) -Rest 1:30- 8-12 DB Sumo Stance RDL (Moderate) -Rest 1:30 b/t Sets- (No Measure) 3.) 3-4 SETS 12-16 Supinated-Grip Barbell Row (Moderate) -Rest 1:30- 8-12 DB...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 200m Run Into… 2 ROUNDS 10 Air Squats 10 Scap Pull-Ups 10 Ring Row 5 Hang Power Clean 10 Elbow Punches 200m Run Into… 1-2 ROUNDS 10 Jumping Air Squat 5 Pull-ups / Ring Rows 7 Power Cleans Hero Workout – Performance Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run KG BB: (60/42.5) Hero Workout – Fitness HOTSHOTS 19 (FITNESS) (Time) 6 ROUNDS FOR TIME 30 Air Squats 19 Power Cleans (95/65) 7 Ring Rows 400m Run (Score is Time) KG BB: (42.5/30) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 1:00/1:00 Empty Barbell Quad Smash 10 Alt. Wrist Push-Ups 10 SLOW Arm Haulers -Rest as Needed b/t Sets- (No Measure)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 – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 10 Banded Bent Over Rows 8 Plank to Pikes 6/6 Split Squats 4 BB Strict Press Into… AMRAP x 4 MINUTES 10 Alt. Walking Lunges 8 Banded Pull Aparts 6 BB Push Press 4 Up Downs Strength – All Bench Press (10-8-6-4 Narrow Grip Bench Press*) *Start Light-Mod and Build to Moderate/Mod-Heavy. Grip should be inside normal Bench grip. Perform 15-20 Banded Pull-Aparts after each set. (Score is Weight) Workout – Performance 2 SETS (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 24 Walking Lunges 16 Burpees 8 Push Press (115/75) -Rest 2:00 b/t Sets- *Start from the beginning of each AMRAP. (Score is Lowest Rounds + Reps) KG BB: (52.5/35) Workout – Fitness 2 SETS (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 18 Walking Lunges 12 Burpees 8 Push Press (75/55) -Rest...Read more