CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Unbroken on the Deadlift, quick and smooth on the Box Jumps. Open each time with your biggest attempt at Toes to Bar. Then quick sets to finish off the Set! COMPETE | PART 1 Back Squat (5×5 @ 65-70% ) (Score is Weight) GOAL: RPE 6-7 | Slight deload from the 10RM last week as well as Murph this week. Then we ramp up quickly next week! COMPETE | PART 2 AMRAP x 10 MINUTES (AMRAP – Rounds and Reps) 6 Shuttle Run* 12 Alt. Pistols 8 Handstand Push-Up *1 Rep is 25′ Down and Back (Score is Rounds + Reps)GOAL: RPE 8 | Consistent effort here. The shoulders should be recovered after the runs and pistols so aim for unbroken on the HSPU each round.Read more

CrossFit Mettle and Honor – NC FLEX Strength Weighted Pull-ups (6 SETS 4 Weighted Pull-ups (20X0)) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Shifting from sets of 5 to sets of 4 here. Add weight accordingly, but do not get sloppy. Chin has to get over the bar and no kipping. This might require a very small, incremental increase in weight from last week, but that is ok! 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...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Good Mornings 10 Bird Dogs 10 Glute Bridge-Ups 10 Alt Step-Ups Into… 2 ROUNDS 8 Barbell RDL 10 Tuck-Ups/ V-Ups 10 Box Jumps 8 Kip Swings Workout – Performance EVERY 3:00 x 6 SETS (AMRAP – Reps) 10 Deadlifts (225/155) 15 Box Jumps (30/24) Max Toes to Bar in Time Remaining… -Rest 1:00 b/t Sets- (Score is Lowest Set of Toes to Bar) KG BB: (100/70) Workout – Fitness EVERY 3:00 x 6 SETS (AMRAP – Reps) 10 Deadlifts (155/105) 15 Box Jumps (24/20) Max Toes to Something in Time Remaining… -Rest 1:00 b/t Sets- (Score is Lowest Set of Toes to Something) KG BB: (70/47.5) Optional Cool Down – All EMOM x 9 MINUTES (No Measure) MIN 1 – :45 Calf or Foot Smash MIN 2 – :45 90-90 Hip Rotations MIN 3 – :45 Rebound...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 – 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