CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Start off with on big nonstop set. Try to push the pace on this one. Finish quick fast sets to wrap this up with minimal rest. COMPETE | PART 1 EMOM x 40 MINUTES (No Measure) MIN 1 – 12/10 Cal C2 Bike MIN 2 – 3 Squat Clean (60-70%) MIN 3 – 12-15 GHD Sit-Ups MIN 4 – 8-12 DB Step Ups (50/35) (No Measure)GOAL: RPE 7 | Bumping up to 40 minutes now. Make sure we are still able to hold consistent reps with this added extra round! COMPETE | PART 2 5 SETS (No Measure) 3-5 Ring Muscle Ups -Rest as Needed b/t Sets- (No Measure)GOAL: RPE 7 | Goal is to be able to perform consistent reps each set for all 5 sets. Be able to...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 3 Inch Worms 6 Up-Downs 6 Jumping Squats 6/6 DB OH Press :30 Alt. Deadbug Into… 2 ROUNDS 12 PVC Pass Throughs 6 Burpees 6/6 DB Deadlift 6/6 DB Hang Snatch Strength – All EVERY 1:30 x 8 SETS (Weight) 1 Power Snatch + 2 Hang Snatch* *Start Light and end Moderate-Heavy. Option for Squat or Power. (Score is Weight) Workout – Performance FOR TIME (Time) 100 Alt. DB Devils Press (50/35) (Score is Time) KG DB: (22.5/15) Workout – Fitness FOR TIME (Time) 100 Alt. DB Devils Press (35/20) (Score is Time) KG DB: (15/10) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 1:00/1:00 Couch Stretch 10/10 Seated Single Leg Lifts 10 Seated Double Leg Lifts 20 Glute Bridge-Ups -Rest as Needed b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (AMRAP – Reps) Max Strict Chest To Bar Pull-ups -Rest :30- 12-16 DB Lateral Raises (Moderate) -Rest 1:30 b/t Sets- *After the last set of lateral raises, lower the weight and perform another max set. Then, take 15 seconds of rest and go to failure one final time. (Score Is Total Pull-ups)GOAL: RPE 8 | Big shoulder and lat pump after this one. If you cannot do more than 4 strict CTB pull-ups, do a max set of chin-over-the bar pull-ups. If you cannot do at least 6 pull-ups, perform 4 tough, slow negatives. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 16-20 Alternating DB Step-ups (Moderate) -Rest 1:00- 8-12 Incline DB Bench (Moderate) -Rest 1:00 b/t Sets- (No Measure) 2.) EMOM x 12 Minutes MIN 1 – 12 Strict Burpees MIN 2 – 16/12 Cal Row MIN 3 – 20 Sit-ups...Read more

CrossFit Mettle and Honor – NC FLEX Strength Front Squat (6-4-2-6-4-2) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 3 of 6. Second time seeing this wave-loading scheme from Week 1. If you hit all your reps in week 1, the goal today is to build to end with a heavier double. If you came up short in week 1, reassess and make sure you hit all your reps and sets today. No matter what, no sloppy reps or bouncing out of the bottom of the rep. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 16-20 Heels Elevated DB Goblet Squats (Moderate) -Rest :30- 20-25 Jumping Squats -Rest 2:00 b/t Sets- (Score is Weight) 2.) 3-4 SETS Max Set Chin-ups (Minimum 8) -Rest 1:00- 8-12 Arnold Press (Moderate) -Rest 1:00 b/t Sets- (No Measure) 3.) 3 SETS 12-16 Incline DB Curl (Moderate) -Rest 1:00- 12-16 Inverted Skull Crushers...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) RUNNING DRILLS Walking Knee Hug Walking Quad Stretch Hamstring Scoop Stretch Duck Walk High Knees Butt Kickers Into… 2 SETS 100m Run 6 Scap Pull-Ups 6 Kip Swings 6 Alt. Lunges Into… 1-2 SETS 100m Run 6 Big Kip Swings 6 Narrow Stance Air Squats Workout – Performance 4 SETS (Time) 400m Run 25 Pull-Ups 20 Alt. Pistols -Rest 2:00 b/t Sets- (Score is Slowest Set) Workout – Fitness 4 SETS (Time) 300m Run 25 Ring Rows 20 Air Squats -Rest 2:00 b/t Sets- (Score is Slowest Set) Optional Cool Down – All 2 SETS FOR QUALITY (No Measure) 10 SLOW Alt. Scorpions 15 Tib Raises 20 Alt. 90-90 Hip Rotations -Rest as Needed b/t Sets- (No Measure)Read more