CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consistent pace for the Box Jumps and Plate G2OH (45/25). Sprint the bike we want it to be hard effort that we see drop off. COMPETE | PART 1 Metcon (Time) 3 ROUNDS 7 Snatch (75/55) 7 Chest to Bar Pull-Ups -Rest 1:00- 3 ROUNDS 5 Snatch (95/65) 5 Bar Muscle Up -Rest 1:00- 3 ROUNDS 3 Snatch (135/95) 3 Ring Muscle Up (Score is Time)GOAL: RPE 8 | Goal is to aim for unbroken on all movements. Move fast with quick transitions between the barbell to the pull-up bar. COMPETE | PART 2 3-4 SETS (No Measure) :10 Ring Support Hold :10 Bottom Dip Hold :10 Chest to Ring Hold (Supinated Grip) -Rest 1:00 b/t Sets- (No Measure)GOAL: RPE 6 | Some Strict Ring Muscle Up Work. We want...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) MOBILITY ROUND 5 Inch Worm to Down Dog 6 Alt Groiner with a twist 5/5 Cat Cow 5/5 Book Openers * *Lay on side with one leg over the other, place palms together and then slowly open top hand to other side of body Into… 2 ROUND 1:00 Bike 10 Plate Deadlift 10 Plate Overhead Press 6/6 Split Squat 6 Step-Ups Into… 1 ROUND 1:00 Bike 10 Plate Ground to Overhead 6 Box Jumps Workout – All 6 SETS FOR MAX REPS (AMRAP – Reps) 1:00 – Box Jumps (20) 1:00 – Plate Ground to Overhead (Athlete Choice) 1:00 – Cal Bike 1:00 – Rest (Score is Total Reps) Cool Down – All EMOM x 6 MINUTES (:40 ON/ :20 OFF) (No Measure) MIN 1 – Supinated Bar Hang* MIN 2 – Olympic Wall Squat MIN 3 – Alt. Piked...Read more

CrossFit Mettle and Honor – NC FLEX Strength 4-5 SETS (Weight) 8 Barbell Strict Press (Moderate-Heavy) -Rest :30- 12 DB Z-Press (Moderate) -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 grab a lighter pair of DBs and go again. (Score is Weight on Strict Press)GOAL: RPE 9 | Big boulder shoulder feel after this one. For the lateral raises, remember to finish the set with 2-4 reps that require a little swinging to get them up. You don’t want to be super strict on these. We want to flirt with failure to give those delts a nice pump! Bodybuilding Metcon (Checkmark) 1.) 3 SETS Tempo Barbell Curl (30X0) -Rest 1:00- Max Reps Single KB Horn Curls* (Moderate) -Rest 1:30 b/t Sets- *After the last set of KB Horn Curls, grab a...Read more

CrossFit Mettle and Honor – NC FLEX Strength Deadlift (3 SETS* 8 Library Deadlifts (Heavy) -Rest 3:00-4:00 b/t Sets- ) *Immediately following your third set of deadlifts, lower the weight to something moderate and perform a max set of double overhand, no-hook-grip deadlifts. (Score is Weight) GOAL: RPE 9 | Just some good old-fashioned heavy hinging here. The “library deadlift” means you always show control on the descent so that the weights just kiss the ground on the way down. For the drop set, we want to test our grip as much as our deadlift, so no reverse grip, hook grip, or straps. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 12/12 Split Stance DB RDL (Moderate) -Rest 1:00- 10/10 Single KB Offset Reverse Lunge (Moderate) -Rest 2:00 b/t Sets- (No Measure) 2.) EMOM x 16 Minutes MIN 1 – 20/15 Cal Bike MIN 2 – 12 Toes to Bar MIN 3...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: We’re going to build to a Mod-Heavy 5-Rep Front Squat for the Strength. We’re going to keep the light barbell today. Unbroken on the barbell every round. We want this to be a true sprint. Pick up the barbell immediately after the Burpees. COMPETE | PART 1 AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 400m Run 30 Alt. DB Snatch (50/35) 200m Ski (Score is Rounds + Reps)GOAL: RPE 7 | Smooth on the cardio here. Working on consistent effort from start to finish. Aim for unbroken on the DB Snatch. COMPETE | PART 2 FOR TIME (Time) 2000-1500-1000-500 Row -3:00 EZ Row b/t Set- (Score is Total Time)GOAL: RPE 8 | This is going to all be spent on the Row. Goal is to be able to...Read more