CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Use a moderate pace on the Run, Aim for unbroken or 2 Sets on the Deadlift and DB Push Press. COMPETE | PART 1 EVERY 4:00 x 4 SETS (Time) 30/25 Cal Row 20 Burpees Over Bar (Score is Slowest Set)GOAL: RPE 9 | Gotta push this one. Should be aiming for 1:00 of rest each round. Powerful start on the row and then settle in to a really uncomfortable pace. Row and Burpees should take 1:30 each or faster. COMPETE | PART 2 5 SETS (Calories) 1:00 Max Cal Bike -Rest 1:00 b/t Sets- (Score is Lowest Calories)GOAL: RPE 8 | This should be a hard effort with a little drop off, not a huge drop off. Push hard but not a full sprint. Think 80-85% repeatable effort.Read more

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 6 Slight Incline Tempo Bench Press (30X0) -Rest :10- 12+ Bar Dips -Rest :10- 25 Pronating DB Bench Press (Light-Moderate) -Rest 3:00 b/t Sets- (Score is Weight on Bench)GOAL: RPE 9 | Week 5 of 6 for this cycle, which means it’s the last time you will see this combo. For the last two weeks, we tried to squeeze an extra rep or two for the set of 6. This week, let’s see how many extra reps we can squeeze out for the set of 12. Go for broke here! The cycle is almost over! Bodybuilding Metcon (Checkmark) 1.) 2 SETS 12-16 Incline DB (or Cable) Chest Fly -Rest 1:00- 16-20 DB Skull Crushers (Moderate) -Rest 2:00 b/t Sets- (No Measure) 2.) 3 SETS 12/12 Single-Arm DB Overhead Tricep Extensions (Moderate) -Rest 1:00 b/t Sets- (No Measure) 3.) 3...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider Toes to Bar and Burpees. Aim for unbroken on the Toes to Bar and set a consistent pace for the Burpees and Air Squats. COMPETE | PART 1 Back Squat (4×10@65%) (Score is Weight) GOAL: RPE 6 | Building up in our 10-rep cycle. Continue to keep the same pacing and breathing from last week. COMPETE | PART 2 3 ROUNDS (Time) 12 Alt. DB Snatch (70/50) 12 Box Jump Overs (30/24) (Score is Time)GOAL: RPE 9 | Goal is unbroken on the DBs. The Box Jump overs are going to keep the heart rate up, option to jump or step down on the box. Try to get the grip to recover after the box to keep the DB Snatch unbroken.Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 4/4 Groiners + Twist 12 Alt. Shoulder Taps 8 Scap Push-Up :15 Dead Hang 5 Scap Pull-Up Into… 1-2 ROUNDS 10 Air Squats 8 Up/ Down 6 Kip Swings 4 Push-Ups Strength – All Bench Press (3×10*) *Use the same Light-Mod Weight for All Sets. This is a Deload Week. (Score is Weight) Week 5 of 6 Strength | Volume/Capacity Cycle Workout – Performance AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 12 Knees to Elbow 18 Up-Downs 24 Air Squats (Score is Rounds + Reps) Workout – Fitness AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 8 Knees to Tricep 12 Up-Downs 16 Air Squats (Score is Rounds + Reps) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 10 Alt. Bird Dogs 10 Alt. Deadbugs 20 Empty Barbell Curls -Rest as Needed...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 3 ROUNDS 50m Run* 6/6 Split Squats 6 KB Deadlift 6 Step Ups *Increase pace each round, finishing at workout pace (Light, Mod, Fast) Workout – All EMOM x 25 MINUTES (AMRAP – Reps) MIN 1 – 100m Sprint MIN 2 – :45 Russian KB Swing (Athlete Choice, Light) MIN 3 – 100m Sprint MIN 4 – :45 KB Goblet Box Step-Ups (Athlete Choice, Light)|(24/20) MIN 5 – Rest (Score is Total Reps) Post-Workout Strength – All 3 SETS FOR QUALITY (No Measure) 10/10 KB Goblet Split Squats* 8/8 Staggered Stance KB RDL *Option for DB Goblet Bulgarian Split Squats. -Rest As Needed b/t Sets- (No Measure)Read more