CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 Ring Dips 3 Low Ring Turnover Drill 3 Hips to Rings Compete Metcon (No Measure) EMOM x 15 MINUTES 1-3 Ring Muscle Ups (No Measure) GOAL: RPE 5 | Technique work, keep everything unbroken. Focus on Big hips and fast turnover. Just priming for next week when we retest our 30 RMU for time! Extra Credit Metcon (Time) 3 ROUNDS 15/12 Cal bike 20 V-Ups 25 Unbroken Wall Balls* *Must be performed unbroken or have to restart the Wall Balls (Score is Time) GOAL: RPE 8 | Sprint effort. Bang out the Bike and V-Ups and then see how quickly you’re willing to pick up the Wall Ball.Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND :30 Bike (RPE: 5/6) 10 Single DB Curls 10 Air Squats (:01 pause @ bottom) 10 Alt. Lunges Into… 1 ROUND :30 Bike (RPE: 7/8) 10 Alt. Single DB Hang Power Cleans 10 Goblet Squats 10 Alt. Goblet Lunges Into… 1 ROUND :30 Bike (RPE: 9/10) 10 DBL DB Hang Power Cleans 10 DB Front Squats 10 DB Farmer Alt. Lunges Strength – All Back Squat (5-5-5) *Keep weight Light across all sets. This is a Deload Week. (Score is Weight) Week 5 of 6 Wendler Workout – Performance Metcon (AMRAP – Reps) ON AN 7:00 RUNNING CLOCK… 80/60 Cal Bike Max DB Hang Power Cleans (50/35) with Time Remaining… -Rest 2:00- ON A 5:00 RUNNING CLOCK… 40/30 Cal Bike 20 DB Hang Power Cleans Max DB Farmer Lunges with Time Remaining… -Rest 2:00- ON A 3:00 RUNNING...Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Weight) 5 SETS* 15 Deadlifts 12 Hang Power Clean 9 Push Press *Use the same weight for all 3 movements. Start Light and increase reps each set until you reach a Moderate weight. The reps do not need to be done unbroken. -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 5 | You should NOT be sore from this. This is meant to be a fun barbell complex while adding back in your touches on the barbell and prepping for next week’s work. Deload week is over :). Bodybuilding Again…more like body-restoring today. Go for a long walk, ride a bike calmly, swim, move, jog…for 20-30min. Move your body today without intensity. GOAL: RPE 2 | Similar to Tuesday, get in 20-30min of non-exercise movement in addition to your light barbell work today. Extra Credit None. Rest and...Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength None! Deload week. Functional Capacity Metcon (AMRAP – Rounds and Reps) AMRAP x 30 MINUTES 400m Run 30 Russian KB Swings (Light) 500m Row 30 Alt. Box Step-Ups 200m Run 30 Sit-Ups 250m Row 30 Air Squats (Score is Rounds + Reps) GOAL: RPE 6 | Aside from Murph, this should be the most intensity you feel this week. Extra Credit FOR RECOVERY (Checkmark) Perform a Full-Body Yoga Session Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps. (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 5 Clean Deadlift 10 Elbow Punches 5 Hang Muscle Clean 5 Tall Squat Clean Compete Squat Clean and Jerk (1.) 3 SETS 1 Squat Clean & Jerk) -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 6 | Deloading. No more than 60%. Focus on smooth and fast on all attempts Clean Pull (2.) Clean Pull 3×3) -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 7 | Smooth and fast, should feel strong off the floor Extra Credit FOR RECOVERY (No Measure) Perform a Full-Body Yoga Session *Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until...Read more