CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: This is all about the transitions. Must have a sense of urgency going from one movement to the next. Consider (225/155). COMPETE | PART 1 FOR TIME (Time) 6-5-4-3-2-1 Wall Walk Thruster (155/105)GOAL: RPE 9 | We have a heavy day today. Biggest aim for today is unbroken on the barbell. Don’t let the Wall Walks slow down your Thrusters but don’t slack off on these either. If you’re strong on the barbell and think you got this at (185/135) then get after it! COMPETE | PART 2 FOR TIME (Time) 50 Crossover Singles 50 GHD Sit-Ups 25 Crossover Double Under (Score is Time)GOAL: RPE 8 | GHD volume with jump rope skill. Goal is unbroken on the Crossover Singles. Quick sets on the GHD and then play around with...Read more

CrossFit Mettle and Honor – NC FLEX Strength Sumo Deadlift (10-8-6-15+) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 2 of 6. This rep scheme is perfect for both strength and size! 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. The goal is 15-20 reps on that final set. We’ll see this again in weeks 4 and 6! Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 12-16 Poliquin Step-up (Light) -Rest 1:00- 12-16 DB RDL (Moderate) -Rest 1:30 b/t Sets- (No Measure) 2.) 3-4 SETS 16-20 Alternating Top Down DB Bench Press (Moderate) -Rest 1:00- 16-20 Alternating Top Down DB Gorilla Row (Moderate) -Rest 1:00 b/t Sets- (No Measure) 3.) EMOM x 8 MINUTES MIN 1 – Max Reps Reverse Crunch MIN 2 – 20 Slow Deadbugs (No Measure)GOAL: RPE 9 |...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS – GENERAL WARM-UP 6 Scap Pull-Ups 6 Kip Swings 6 Kang Squats 6 Alt. Box Step-Over* Into… 2 ROUNDS – BARBELL SPECIFIC WARM-UP 7 Barbell RDL 7 Barbell Bent Over Row 7 Barbell Muscle Clean 10 Alt. Back Rack Elbow Punches *On the 2nd round, switch to Alt. Box Jump Overs Strength – All Power Clean (ON A 12:00 RUNNING CLOCK… Build to a Heavy 2-Rep TNG Power Clean ) (Score is Weight) Workout of the Week – Performance “SUPERSONIC” (Time) 20 ROUNDS FOR TIME 1 Power Clean (205/145) 2 Box Jump Overs (24/20) 3 Chest to Bar Pull-Ups (Score is Time) KG BB: (90/65) Workout of the Week – Fitness “SUPERSONIC (FITNESS)” (Time) 20 ROUNDS FOR TIME 1 Power Clean (145/100) 2 Box Jump Overs (20) 3 Pull-Ups* *Option for Jumping C2B Pull-Ups (Score is Time) KG...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: 1-2 Sets or unbroken on the barbell. Keep the Row to less than a minute. Focus on using the legs to save the upper body even though this is more a pull. COMPETE | PART 1 4 SETS (Time) 20 KB Swing (53/35) 20/15 Cal Ski 20 Alt. Goblet Lunges 20/15 Cal C2 Bike -Rest 2:00 b/t Sets (Score is Slowest Set)GOAL: RPE 8 | This should be a fast pace on the machines, smooth and steady on the KB and Bike. Goal is to burn out the hinge before the Ski and the legs before the Bike. See if you can keep the Ski and Bike to 1:00. COMPETE | PART 2 3 SETS (No Measure) 1-2 Strict Ring Muscle Up + 2-3 Ring Muscle Ups -Rest as Needed...Read more

CrossFit Mettle and Honor – NC FLEX Strength Shoulder Press (10-8-6-15+) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 2 of 6. This rep scheme is perfect for both strength and size! 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. The goal is 15-20 reps on that final set. We’ll see this again in weeks 4 and 6! Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 10/10 Half-Kneeling Single-Arm Shoulder Press (Moderate-Heavy) -Rest 1:30 b/t Sets- (No Measure) 2.) 3-4 SETS 16/16 DB Walking Lunge (Moderate) -Rest 1:00- 12-16 DB Lateral Raises -Rest 1:00 b/t Sets- (No Measure) 2.) 2-3 SETS 12 Supinated Grip Bicep Curls (Moderate) -Rest 1:00- 10-12 DB Overhead Tricep Extension (Moderate) -Rest 1:00 b/t Sets- (No Measure)GOAL: RPE 9 | For the walking lunge, take all 16 steps...Read more