CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Full send on this. Go with what works best for you. Is it quick small sets, or bigger sets. Keep pushing the pace and race to that PR Time! COMPETE | PART 1 AMRAP x 6 MINUTES (AMRAP – Rounds and Reps) 6 Shuttle Runs 6/6 DB Snatch (70/50) 12 Pistols (Score is Rounds + Reps)GOAL: RPE 9 | Hard sprint on this. We’re trying to push the pace on all the movements here with quick transitions between each one. COMPETE | PART 2 4 SETS (No Measure) 3-5 Reps of 1 Ring Muscle Up + 1 Ring Dip* *1 Rep = 1 MU + 1 Extra Dip. Choose b/t 3-5 Reps per set. -Rest 2:00 b/t Sets- (No Measure)GOAL: RPE 6 | Some Muscle Up practice with an extra...Read more

CrossFit Mettle and Honor – NC FLEX Strength 3 SETS (Weight) 12/12 Single-Leg Landmine RDL (Heavy) -Rest 2:00 b/t Sets- (Score is Weight)GOAL: RPE 9 | We saw these last week, but we are moving them to the beginning of today’s session so that we can tackle this fresh and really go heavy. This is a great way to load a single leg without having to worry about balance. Use lifting straps if you have them. Enjoy. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 3/7 Method Chin-Up (weighted, if possible) 3/7 Method Sets = Perform a cluster set of 3, 4, 5, 6, and then 7 reps with :15 rest between each set. -Rest 3:00 b/t Sets- (Score is Weight) 2.) 3-4 SETS Max Reps Single-Arm Banded Pulldown -Rest 1:00- 20-24 DB Top Down Gorilla Row (Moderate) -Rest 2:00 b/t Sets- (No Measure) 3.) 3-4 SETS 3/7 Method* Single KB Horn...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1-2 ROUNDS 8 Alt. Groiners 8 Scap Pull-Ups 8 Good Mornings (add plate in 2nd round) 8 Push-Up to Pike Into… 1-2 ROUNDS 10 Alt. Step-Ups 5 Jumping Pull-Ups (or 5 Ring Rows) 10 Russian KB Swings 10 Walking Lunges Into… 1-2 ROUNDS 10 Med. Ball Front Squats 5 Burpees 10 Med. Ball Push Press to Target 30 Single/ Double Unders Benchmark Workout – Performance Filthy Fifty (Time) For time: 50 box jumps 50 jumping pull-ups 50 kettlebell swings 50 walking-lunge steps 50 knees-to-elbows 50 push presses 50 back extensions 50 wall-ball shots 50 burpees 50 double-unders Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball *Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable. (Score is Time) KG KB: (16/12)...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Sprint the Bike, let’s push the pace and see if we can go sub ::45-50 each round. Then quick singles on the power clean. If you can rep this weight open with your biggest set before going quick singles. COMPETE | PART 1 Front Squat (3×5) (Score is Weight) GOAL: RPE 7 | Key here is form! Perfect Front Squats to start these off and we’ll see more variations of the Front Squat throughout the following weeks, we’re just using this week to get our bearings straight. COMPETE | PART 2 AMRAP x 24 MINUTES (AMRAP – Rounds and Reps) 400m Run 30/24 Cal Row 24/20 Cal Ski 200m Walk (Score is Rounds + Reps)GOAL: RPE 7 | Goal here is to start with a moderate run to get the...Read more

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8-10 Tempo Incline DB Bench Press (30X0) -Rest 1:30 12/12 Single Arm DB Row (Moderate) -Rest 1:30 b/t Sets- (Score is Weight)GOAL: RPE 8 | More push/pull coming off a rest day. Tackle this piece accordingly based on how you feel. We want impeccable reps and tempo here. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 8-12 DB Twist Press, 1+1/4 Reps (Moderate-Heavy) -Rest 1:30- 12-16 Seated DB Lateral Raises (Moderate) -Rest :30- 16-20 Seesaw Alternating DB Front Raise (Light-Moderate) -Rest 2:00 b/t Sets- (No Measure) 2.) 3-4 SETS 12-16 DB (OR Cable) Flys (Moderate) -Rest 1:30- 8-12 DB Upright Rows (Moderate) -Rest 2:00 b/t Sets- (No Measure)GOAL: RPE 9 | I love a good 1+1/4 reps on the twist press. This emphasizes the stretch portion of the lift, which is key if you are looking to grow. Enjoy!Read more