CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: All about fast transitions. Rounds should be consistent and in the :45 range. COMPETE | PART 1 Metcon (AMRAP – Reps) AMRAP x 3 MINUTES 5 Deadlift (225/155) 7 Chest to Bar -Rest 1:00- AMRAP x 3 MINUTES 3 Power Snatch (135/95) 3 Ring Muscle Up (Score is Total Reps)GOAL: RPE 9 | Grippy barbell/gymnastics work. Focus on keeping it moving and no misses on any lift or gymnastics. COMPETE | PART 2 ON A 20:00 RUNNING CLOCK… (No Measure) Jog for Distance (RPE 6) (No Measure)GOAL: RPE 6 | Smooth pace. Challenge yourself to nose breath the entire time and ideally stay in that Zone 2-3 heart rate.Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 Air Squats 16 Piked Shoulder Taps 10 Empty BB Deadlifts Into… 1 ROUND 10 Wall Ball Front Squats 10 Wall Ball Push Press 10 Push-Up to Pike 10 Empty BB Upright Rows Into… 1 ROUND 10 Wall Ball Thrusters 10 Hand Release Push-Ups 10 Empty BB Hang High Pulls 10 Alt. Elbow Punches Hero Workout – Performance Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click here KG BB: (100/70) Hero Workout – Fitness “HOLLEYMAN (FITNESS)” (Time) 30 ROUNDS FOR TIME 5 Wall Balls (14/10) 3 Hand Release Push-Ups 1 Power Clean (155/105) (Score is Time) KG BB: (70/47.5) Partner Workout Option...Read more

CrossFit Mettle and Honor – NC FLEX Strength 2-3 SETS (Weight) 6 Tempo Heels Elevated Front Squat (30X0) -Rest :10- 12 Fast, No-Lockout Back Squat (Moderate) -Rest :10- 50 Walking Lunge Steps (Light or Bodyweight) -Rest 3:00 b/t Sets- (Score is Weight on Front Squat)GOAL: RPE 9 | 50 walking lunge steps is going to be a grind, but it’s meant to be. We want to move FAST on the Back Squats and come up just short of full hip and knee extension so that we keep tension on the quads the entire time. This one is a doozy to end the week. You will be sore, so adjust accordingly. Enjoy. Bodybuilding Metcon (Checkmark) 1.) 2 SETS 12/12 Glute-Dominant Step-ups (Moderate) -Rest 1:00- 12 DB RDLs (Moderate-Heavy) -Rest 2:00 b/t Sets- (No Measure) 2.) 3 SETS 12 Hanging Knee Raises -Rest :30- 12 Barbell or Ab Wheel Rollouts -Rest :30-...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Push the Bike hard. Should be able to complete the Bike in :45 or less. COMPETE | PART 1 Back Squat (10-10-8-8) (Score is Weight) GOAL: RPE 6 | We’re working on getting some volume in on our legs. Nothing crazy heavy here just getting used to the higher rep schemes. COMPETE | PART 2 Every 2:00 x 3 SETS (AMRAP – Reps) 25/20 Cal Row Max Alt. DB Snatch (50/35) -Rest 1:00 b/t Sets- (Score is Lowest Reps)GOAL: RPE 9 | Most important is pushing the Row. Then try to get right on the DB and keep it moving to the finish.Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 8/6 Cal Bike (EZ) 10 Scap Push-Ups 10 Glute Bridge Ups 5/5 Lateral Controlled Step Downs Into… 1 ROUND 8/6 Cal Bike (MOD) 8 Push-Up to Pike 10 Deadbug 10 Step-Ups Into… 1 ROUND 8/6 Cal Bike (HARD) 6 Tempo Push-Ups (31X1) :30 High Plank 8 Box Jumps Strength – All Bench Press (3×10*) *Build to a Moderate+ weight and stay Moderate+ across all sets. (Score is Weight) Week 1 of 6 Strength | Volume/Capacity Cycle Workout – Performance AMRAP x 12 MINUTES* (AMRAP – Rounds and Reps) 4-6-8-and so on… Box Jumps (30/24) *After every set, complete 12/10 Cal Bike (Score is Rounds + Reps) Workout – Fitness AMRAP x 12 MINUTES* (AMRAP – Rounds and Reps) 4-6-8-and so on… Box Jumps (24/20) *After every set, complete 10/8 Cal Bike (Score is Rounds + Reps) Optional Cool...Read more