CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Go with your heaviest Power Clean option. Consider Strict HSPU. COMPETE | PART 1 3 ROUNDS FOR TIME (Time) 9 Shuttle Run* 18 Alt. Pistols 9 Devil’s Press (50/35) *1 Rep= 25′ Down + 25′ Back. (Score is Time)GOAL: RPE 8 | Smooth on the Shuttle Run and Pistols. Push the Devil’s Press. See if we can keep these within 1-2 Sets. COMPETE | PART 2 5 SETS* (Weight) 3/3 Single Arm DB Strict Press *Build to a Heavy-3 -Rest As Needed b/t Sets- (Score is Weight)GOAL: RPE 9 | Strict unilateral upper body pressing. Goal is to be able to match the effort with each arm. I would highly recommend each attempt be started with the weaker arm.Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 4 ROUNDS :20 Bike* :10 Rest *Increasing pace (EZ → Mod → Hard → Sprint) Into… 2 ROUNDS 10 Banded Pull Aparts 10 Scap Pull-Ups 10 KB Sumo Deadlift :10 Tuck Hold Into… 1-2 ROUNDS 20 Alt. Shoulder Taps** 10 Ring Rows 5 Scap Pull-Ups 5 KB Upright Row **2nd Round perform Pike Shoulder Taps Skill – All 3 SETS* (No Measure) :20 L-Hang or Tuck Hang :20 Chin Over the Bar Hold or Top of Ring Row Hold :20 Wall Handstand Hold or Pike Hold *Quick shake out between :20 portions. Goal is to get :20 total time in hold for each position before transitioning. -Rest 1:00 b/t Sets- (No Measure) Workout – Performance AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 12/10 Cal Bike 12 KB Sumo Deadlift High Pulls (70/53) 6 Strict Pull-Ups* *Option for 2...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 – 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 – CrossFit Warm-Up Warm-Up (No Measure) OPTIONAL MOBILITY 5 Down Dog to Cobra 5/5 Groiner with Twist 5/5 Samson Lunge 5/5 Cat-Cow 5 90/90 Rotations Into… 2 ROUNDS :20 Bottom of WB Squat Hold 10 WB Push Press 10 WB Front Squats 5 Up-Down + Shoulder Taps :20 Hollow Hold Into… 1-2 ROUNDS 7 WB Thrusters 7 Burpees 7 Sit-ups Workout – Performance FOR TIME (Time) 50-40-30-20-10 Wall Balls (20/14) Burpees Sit-Ups* *GHD Optional (Score is Time) KG WB: (9/6) Workout – Fitness FOR TIME* (Time) 40-30-20-10 Wall Balls (14/10) Burpees Sit-Ups *100 Reps Total of Each Movement (Score is Time) KG WB: (6/5) Partner Workout Option IN TEAMS OF 2… (Time) FOR TIME* 100-80-60-40-20 Wall Balls (Athlete Choice) Burpees Sit-Ups *P1 works while P2 rests. Split work as needed. (Score is Time) Optional Cool Down – All 1-2 ROUNDS FOR QUALITY (No Measure) 100m EZ...Read more