CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider GHD Sit-Ups. Big sets on the Wall Balls, nonstop pace on the Burpees. We should feel ourselves getting faster as we progress through this, not slowing down. COMPETE | PART 1 AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 16/13 Cal Bike 16 Alt. DB Snatch (50/35) 8 Bar Muscle Up (Score is Rounds + Reps)GOAL: RPE 8 | Get uncomfortable on the Bike. Keep the DB Snatch unbroken. 1-2 Sets on the Bar Muscle Up. You can work on unbroken on the BMU so long as we don’t find ourselves resting too long between movements. COMPETE | PART 2 FOR TIME (Time) 200m Handstand Walk* *Must be 25′ Increments (Score is Time)GOAL: RPE 9 | Ideally we want to see a Sprint effort. However, make sure we...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

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: We have to put our head down and work today. Quick singles on the bar, get your hands back on it after every drop. Then quick transitions between the bar and box. COMPETE | PART 1 EMOM x 28 MINUTES (No Measure) MIN 1 – 30-50 Crossover Singles Min 2 – 2-3 Rope Climbs Min 3 – 6-8 Deadlift (50% of 1RM) Min 4 – 50′ D-Ball Carry (150/100)* *25′ Down + Back (No Measure)GOAL: RPE 7 | Similar format we’ve been seeing. Adjust loading on the Deadlift to allow reps to remain unbroken and sustainable for each minute. COMPETE | PART 2 8 SETS (Time) 100m Run 300m C2 Machine* -Rest 1:00 b/t Sets- *Alt. between Row and Ski each Set (Score is Slowest Set)GOAL: RPE 8 | Hard...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1-2 ROUNDS (EASY FLOW) 10 Forward Arm Circles 10 Backwards Arm Circles 5/5 Moose Antlers 10 Alt. Groiners w/hip circles 10 Alt. Step-Overs 10 Kang Squats Into… AMRAP x 4 MINUTES 4 Low Landing Box Jumps 4 Empty BB Clean Deadlifts 4 Empty BB Strict Press Up & Overs* *1 Rep = 1 Front Rack Strict Press + 1 Behind the Neck Strict Press Strength – All Clean and Jerk (5×3*) *Goal is 60-70% or Moderate. Option for Squat or Power. Does not need to be TNG. (Score is Weight) Week 2 of 6 Strength | Olympic Lifting Cycle Workout – Performance 6 ROUNDS FOR TIME (Time) 5 Power Clean & Jerks (155/105) 10 Box Jump Overs (24/20) (Score is Time) KG BB: (70/47.5) Workout – Fitness 6 ROUNDS FOR TIME (Time) 5 Power Clean & Jerks (115/75) 10 Box...Read more

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8-10 Tempo Neutral Grip DB Bench Press (30X0) -Rest 1:30 8-10 Tempo Chin-up (30X0) -Rest 1:30 b/t Sets- (Score is Weight)GOAL: RPE 9 | More upper-body push/pull as we work through week 3 of this cycle with an upper-body bias. Maintaining a strict tempo is key here—we want 3 seconds down on the eccentric for both movements on this superset. If you can go heavier than week 1, great. Maintaining the tempo is the most important thing here. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 12 Close-Grip Bench Press (Moderate-Heavy) -Rest 1:30- 12-16 Seated DB Rear Delt Fly (Moderate) -Rest :30- Max Set Band Pull-Aparts -Rest 2:00 b/t Sets- (No Measure) 2.) 3-4 SETS Max Set Bar Dips (Minimum 8) -Rest :30- Max Set DB Push-Ups (Minimum 8) -Rest 2:00 b/t Sets- (No Measure)GOAL: RPE 9 | If you cannot...Read more