CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Big sets on the Push-Ups, unbroken on the Pull-Ups. Strong pace on the bike should be 1:40 or less. Consider Chest to Bar or vest. COMPETE | PART 1 EVERY 3:00 x 3 SETS (Time) 40 Crossover Singles 20 Alt. Hang DB Snatch (50/35) 60 Double Unders -Rest w/ Remaining Time- (Score is Slowest Set)GOAL: RPE 8 | Jump Rope Shoulder Work. Start with the Jump Rope. Aim for unbroken on the DB Snatches. Goal is to be able to complete all the Jump Ropes unbroken each round and also being able to use the same Jump Rope. No more than :40 on the Jump Ropes cut the reps down if necessary. COMPETE | PART 2 4 SETS (Time) 25′ DBL DB Front Rack Lunges (50/35) 25′ Handstand Walk -Rest...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Focus on the Wall Balls today…Let’s see if we can keep these unbroken. Hit a strong pace on the Box Jump Overs and then recover on the run to hit the WB unbroken again. COMPETE | PART 1 FOR TIME (Time) 21-15-9 Cal Ski Hang Power Clean (115/75) (Score is Time)GOAL: RPE 9 | Fast paced, aim for unbroken. Try to focus on quick transitions between the Ski and Barbell. COMPETE | PART 2 4 SETS (Weight) 2-3 Weighted False Grip Ring Pull-Up -Rest 1:30 b/t Sets- (Score is Weight)GOAL: RPE 6 | Find a weight to use for all sets. Goal is to maintain the integrity of the false grip.Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 200m Run 25’ High Kicks + 25’ Cherry Pickers 25’ Toe Walk + 25’ Heel Walk 10 Step-Ups 5 Bootstrap Squats Into… 2 ROUNDS 200m Run 25’ Knee Hugs + 25’ Toe Grabs 25’ High Knees + 25’ Butt Kickers 10 Box Jumps 5 MB Front Squats 5 MB Push Press Workout – Performance Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# KG WB: (9/6) Workout – Fitness “KELLY (FITNESS)” (Time) 5 ROUNDS FOR TIME 400m Run 20 Box Jumps (20) 20 Wall Balls (14/10) (Score is Time) KG WB: (6/5) Optional Murph Prep – All WEEK 4/ DAY 1 (No Measure) CONDITIONING 3 SETS 400m Run @ 80% 200m Jog @ 50-60% -100m Walking Rest b/t Sets- *Deload week. Still want to get a...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 200m Run 25’ High Kicks + 25’ Cherry Pickers 25’ Toe Walk + 25’ Heel Walk 10 Step-Ups 5 Bootstrap Squats Into… 2 ROUNDS 200m Run 25’ Knee Hugs + 25’ Toe Grabs 25’ High Knees + 25’ Butt Kickers 10 Box Jumps 5 MB Front Squats 5 MB Push Press Workout – Performance Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# KG WB: (9/6) Workout – Fitness “KELLY (FITNESS)” (Time) 5 ROUNDS FOR TIME 400m Run 20 Wall Balls (14/10) 20 Box Jumps (20) (Score is Time) KG WB: (6/5) Optional Murph Prep – All WEEK 4/ DAY 1 (No Measure) CONDITIONING 3 SETS 400m Run @ 80% 200m Jog @ 50-60% -100m Walking Rest b/t Sets- *Deload week. Still want to get a...Read more

CrossFit Mettle and Honor – NC FLEX Strength Bench Press (5 SETS 5 Tempo Bench Press (30X0)) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 2 of 6. We want to go a little heavier on these than we did last week. The tempo and rep scheme stay the same, but you should be able to do just a little bit more. Bodybuilding Metcon (Checkmark) 1.) 1 SET 10-12 Slight Incline DB Bench Press (Heavy) -Rest 3:00- 25 Slight Incline DB Bench Press (Heavy)* *The goal here is to establish your weight for this piece with a heavy set of 10-12 reps. This should take you pretty close to a 10RM effort. After you rest the 3:00, your goal is to now complete 25 additional reps with the same weight in as few sets as possible. You can only rest for 15 seconds every time you...Read more