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) AMRAP x 4 MINUTES 100m Run 8 Barbell Jefferson Curls 8 Alt. Groiners 8 Ring Rows Into… AMRAP x 4 MINUTES 100m Run 8 Barbell Good Mornings 8 Cat Cows 8 Jumping Pull-Ups Strength – All Deadlift (5-5-5-5 Tempo Deadlift (31X1)* ) *Start Light and Build to Moderate+. Remember Reading Tempo… 1st Number is ‘Down Portion’ 2nd Number is ‘Down Position’ 3rd Number is ‘Up Portion’ 4th Number is ‘Up Position’ (Score is Weight) Workout – Performance 3 SETS (Time) 400m Run 15 Deadlifts (185/135) 15 Pull-Ups -Rest 2:00 b/t Sets- (Score is Slowest Set) KG BB: (85/60) Workout – Fitness 3 SETS (Time) 400m Run 15 Deadlifts (135/95) 15 Jumping Pull-Ups -Rest 2:00 b/t Sets- (Score is Slowest Set) KG BB: (60/42.5) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 10 Banded Pull Aparts 10 Banded...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 – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider Burpees over the Rower. Reps on the Burpees should be complete in less than 1:00. COMPETE | PART 1 4 ROUNDS FOR TIME (Time) 16/13 Cal Ski 12/12 Single Arm DB Hang Clean and Jerk (50/35) 8 DB Goblet Alt. Pistols (Score is Time)GOAL: RPE 8 | Make sure we warm-up the weight for the Goblet Pistols. If necessary go with a second weight for the Pistols to practice. We’ll see more of this so it will get better over time. COMPETE | PART 2 3 SETS (Time) Run 1 Mile -Rest 3:00 b/t Sets- (Score is Slowest Set)GOAL: RPE 7 | Consistent running for all sets. You should finish each round feeling like you could go for another 1/2 mile at the same pace.Read more