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 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) 1-2 ROUNDS 100m Run 8 Good Mornings 8 Calf + Tib Raise 10 Alt. Lunges + Twist 10 Deadbugs Into… AMRAP x 5 MINUTES 30 Single Unders* 10 Tuck-Ups or V-Ups 8 Russian KB Swings 8 KB Goblet Alt. Lunges *Option to switch to Double Unders @ 3:00. Partner Workout – All IN TEAMS OF 2… (AMRAP – Rounds and Reps) AMRAP x 30 MINUTES* 400m Run** 60 Toes to Bar or Toes to Something 80 Russian KB Swings (Athlete Choice) 120 KB Goblet Alt. Lunges 160 Double Unders or 320 Single Unders *P1 & P2 will compete the 400m run together. All other work will be split as needed, P1 working while P2 rests. **Every 100m= 1 Rep. (Score is Rounds + Reps) Solo Workout Option – All EVERY 5:00 x 6 SETS (Time) 200m Run 10 Toes to...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 Strength 3-4 SETS (Weight) 8-12 Barbell RDLs (Heavy) -Rest 1:30- 8-12 Hamstring Curl On Rower -Rest 1:30 b/t Sets- (Score is Weight)GOAL: RPE 9 | Big glutes and hamstring session here. Use straps for the RDLs to take away grip strength being a limiting factor. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 12/12 Staggered Stance DB RDL (Moderate) -Rest 1:30- 8-12 Heels Elevated DB Front Squat (Heavy) -Rest 1:30 b/t Sets- (No Measure) 2.) 3 SETS 16-20 DB (OR Cable) Chest Fly (Moderate) -Rest :30- 1:00 Plank Hold -Rest 1:00 b/t Sets- (No Measure) 3.) 2 SETS 8-10/8-10 Single-Arm DB Row (Moderate) -Rest :30- 1:00 Plank Hold -Rest 1:00 b/t Sets- (No Measure)GOAL: RPE 9 | The plank holds will add up here. Keep it tight and try your best to hold on for the entire minute!Read more