CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: We want to see touches on the heaviest barbell. Send it on the Bike but not an all out sprint. Just enough that you might drop off a little in later rounds. COMPETE | PART 1 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 for Up-Down Ring Muscle-Up (Score is Rounds + Reps)GOAL: RPE 7 | This is the NCFIT Thursday workout. Choose the Muscle Up you need the most work on and get after it. Pace yourself to save the shoulders for the higher reps of Strict HSPU. COMPETE | PART 2 3 SETS (Time) 50′ DB Bear Crawl* 25 Unbroken Wall Balls (20/14) *Must perform 25′ increments. -Rest 1:00...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES* 1:00 Bike 8/8 KB Goblet Split Squat 6 BB Good Mornings 8 Alt. Banded Deadbugs *Light KB 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

CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 6 Wide Grip Pull-Ups (Weighted, if possible) -Rest :10- 12/12 Tempo Single-Arm DB Row (3110) -Rest :10- 25/25 Single Arm Banded (Or Cable) Straight Arm Pulldowns (Light) -Rest 3:00 b/t Sets- (Score is Weight on Chin-Up)GOAL: RPE 9 | This one should burn. On the DB Row, make sure you are pulling the DB to the belly button, not the shoulder. We want all lats here. LET’S GO! Bodybuilding Metcon (Checkmark) 1.) 3 SETS 12-15 Bent Over Barbell Row (Moderate-Heavy) -Rest 1:00- 16-20 Top Down Gorilla Rows (Moderate) -Rest 1:00 b/t Sets- (No Measure) 2.) 3 SETS 8 Standing Barbell Curl (Moderate-Heavy) -Rest :10- 20 Alternating Crossbody Hammer Curl (Moderate) -Rest :10- 12/12 DB Concentration Curl (Moderate) -Rest 2:00 b/t Sets- (No Measure)GOAL: RPE 9 | The top-down Gorilla Rows are one of my favorite movements. Really squeeze the...Read more

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 12-15 DB Sumo Stance RDLs (Heavy) -Rest 1:00- 12/12 Front Rack Single KB Step Up (Moderate) -Rest 2:00 b/t Sets- (Score is Weight)GOAL: RPE 8 | Expect the DB Sumo Stance RDL to feel awkward at first. This is a taxing movement for the glutes if you really squeeze at the top. Enjoy! Bodybuilding Metcon (Checkmark) 1.) 3 SETS 16/16 Back Rack Bulgarian Split Squat (Heavy) -Rest 2:00 b/t Sets- (No Measure) 2.) 3 SETS 12-15 Barbell Hip Thrust (Moderate-Heavy) -Rest 1:30- 10/10 Single Leg Med Ball Glute Bridge -Rest 1:30 b/t Sets- (No Measure)GOAL: RPE 9 | The Back Rack Bulgarian Split Squats should be super tough here. It is ok if you fall 1 or 2 reps short on the last set. That just means you went heavy enough on these.Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Goal is unbroken. Two Options to spice this up. DU’s must be unbroken (restart if you trip). Consider GHD Sit-Ups or V-Ups. COMPETE | PART 1 Back Squat (10-10-10-10) (Score is Weight) GOAL: RPE 6 | Similar to last week, BUT let’s see if we can finish with the same weight as last week or slightly heavier! COMPETE | PART 2 4 SETS (Time) 600m Run (Mod Pace) -rest 1:30- 300m Run (Fast Pace) -Rest 3:00 b/t Sets- (Score is Slowest Time on 300m Run)GOAL: RPE 7 | Consistent pace for the 600 and the 300. We should be able to repeat both each set. Think a little conservative in the first set and then if we’re feeling good we can bump up the pace but there should def be...Read more