CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider Legless Rope Climbs in the Workout, and weighted Pull-Ups in the Skill. You should be pushing hard and expecting drop off in reps. COMPETE | PART 1 EVERY 3:00 x 4 SETS (Time) 15 GHDs 15/12 Cal Bike 15 Box Jump Overs (24/20) -Rest w/ Time Remaining- (Score is Slowest Set)GOAL: RPE 8 | Quick transitions. Move fast, this is going to hit the hip flexors hard. It should have a sprint like feel! COMPETE | PART 2 Weighted Pull-ups (5-4-3-2) (Score is Weight) GOAL: RPE 7 | Building to a Heavy Double. Let’s get this loaded up but not build to failure.Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 25’ LINE DRILLS (MIN 0-4) Hamstring Scoop Walking Figure 4 Toe Walk Heel Walk Butt Kickers High Knees Into… AMRAP x 3 MINUTES 25’ Shuttle Run 4 Alt. DB Slides 4/4 Single Arm Ring Row 8 Scap Pull-Ups Into… AMRAP x 3 MINUTES 25’ Shuttle Run 4 Alt. No Push-Up Renegade Row 4 Ring Rows 4 Strict Hanging Knee Raise Skill – All ON AN 8:00 RUNNING CLOCK… (No Measure) Practice Rope Climbs or Strict Pull-Ups (No Measure) Workout – Performance EMOM x 25 MINUTES (AMRAP – Reps) MIN 1 – :50 Max No Push-Up Renegade Row (50/35)* MIN 2 – :50 Shuttle Run** MIN 3 – :50 Max Rope Climbs MIN 4 – :50 Shuttle Run** MIN 5 – Rest *1 Rep = Row (R) + Row (L). **1 Rep = 25′ Down & Back (Score is Total Reps...Read more

CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 6 Slight Incline Tempo Bench Press (30X0) -Rest :10- 12 Bar Dips -Rest :10- 25 Pronating DB Bench Press (Light-Moderate) -Rest 3:00 b/t Sets- (Score is Weight on Bench)GOAL: RPE 9 | Week 1 of 6 for this new cycle. Use this week to feel out the movements and find the appropriate load that takes each movement pretty close to failure but also allows you to hit the prescribed reps. If you can’t quite hit 12 bar dips, use a band or even break those 12 reps up into two sets. For the pronating DB bench, you want to rotate the wrist as you press. Enjoy! Bodybuilding Metcon (Checkmark) 1.) 2 SETS 12-16 Incline DB (or Cable) Chest Fly -Rest 1:00- 16-20 DB Skull Crushers (Moderate) -Rest 2:00 b/t Sets- (No Measure) 2.) 3 SETS 12/12 Single-Arm DB Overhead...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 – CrossFit Warm-Up Warm-Up (No Measure) 200m Group Run Immediately into… AMRAP x 5 MINUTES 10 Jumping Jacks 5 Russian KB Swings* 5 Reps of Pike to Push-Up 10 Jumping Jacks 5 Full KB Swings* 5 Tuck-Ups or Reverse Crunches *Use a Light or Moderate KB for Warm-Up Workout of the Week – Performance “QUEEN BEE (PERFORMANCE)” (Time) 7 ROUNDS FOR TIME* 14 V-Ups 14 DB Bench Press (50/35)** 14 KB Swing (70/53) 14 Burpees To Target*** *Increase Reps by 1 Each Round 14,15,16… **Complete on Wall Ball or Bench. ***Target ideally 6′ above standing reach. (Score is Time) KG DB: (22.5/15) KG KB: (32/24) Workout of the Week – Fitness “QUEEN BEE (FITNESS)” (Time) 7 ROUNDS FOR TIME* 14 Tuck-Ups 14 DB Bench Press (35/20)** 14 KB Swing (53/35) 14 Burpees *Increase Reps by 1 Each Round 14,15,16… **Complete on Wall Ball or Bench. (Score...Read more