CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Push the Row. Consider 80% of your best Clean for your front squat weight. COMPETE | PART 1 AMRAP x 12 MINUTES (AMRAP – Rounds and Reps) 200m Run 4 Snatches (185/125) 2 Rope Climbs (Score is Rounds + Reps)GOAL: RPE 8 | Use the run to recover. Goal is to get some touches on a heavier barbell. If necessary take the weight down but we may see these heavier weights in QF. COMPETE | PART 2 EVERY 4:00 x 5 SETS (Time) 25 Cal Bike -Rest w/ Time Remaining- (Score is Slowest Set)GOAL: RPE 9 | Bike Sprints. Hard push with a little bit of drop off time. Goal is consistency but if you’re truly pushing the pace it should drop a bit.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) 1-2 ROUNDS OVERHEAD MOBILITY (OPTIONAL) 15 Band Pull-Aparts 15 Overhead Band Pull Aparts :40 Banded Lat Stretch (R) :40 Banded Lat Stretch (L) Into… 1 ROUND 100m Run 6 Yoga Push-Ups 12 Scap Pull-Ups 6 Step Back Up-Down Into… 1 ROUND 100m Run 6 Push-Ups to Pike 6/6 Single Arm Ring Row 6 Up-Down Into… 1 ROUND 100m Run 6 Pike Push-Ups 12 Kip Swings 6 Up-Down to Target Skill – Performance EMOM x 5 MINUTES (No Measure) 2 Strict Handstand Push-Ups + 3 Kipping Handstand Push-Ups (No Measure) Skill – Fitness EMOM x 5 MINUTES (No Measure) 2 DB Deficit Pike Push-Ups + 3 DB Deficit Push-Ups (No Measure) Workout – Performance AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 2-4-6-and so on… Strict Handstand Push-Ups *Complete 3 Up-Down Bar Muscle-Up + 100m Run after each Set. **Option...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES* 1:00 Bike 8/8 DB Goblet Split Squat 6 BB Good Mornings 8 Alt. Banded Deadbugs *Light DB Suggested Workout – Performance EMOM x 24 MINUTES (Calories) MIN 1 – 20 DB Goblet Alt. Lunges (50/35) MIN 2 – 5 Deadlifts* MIN 3 – 1:00 Max Cal Bike MIN 4 – Rest *Deadlift Weight Options… (225/155) (275/185) (315/205) (Score is Total Cals) KB DB: (22.5/15) KG BB1: (100/70) KG BB2: (125/85) KG BB3: (143/93) Workout – Fitness EMOM x 24 MINUTES (Calories) MIN 1 – 20 DB Goblet Alt. Lunges (35/20) MIN 2 – 5 Deadlifts* MIN 3 – 1:00 Max Cal Bike MIN 4 – Rest *Deadlift Weight Options… (155/105) (185/135) (205/145) (Score is Total Cals) KG DB: (15/10) KG BB1: (70/47.5) KG BB2: (85/60) KG BB3: (93/65) Optional Cool Down – All EMOM x 9...Read more