CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Pick 2/3 movements to really push today. We can take it easy on one movement but that means we really push the other two. Ideally pick your weakest movement and one other movement you’re very confident in. COMPETE | PART 1 AMRAP x 24 MINUTES (AMRAP – Rounds and Reps) 25/20 Cal C2 Bike 50′ D-Ball Carry (150/100) 10/10 DB Hang Clean and Jerk (50/35) 1 Legless Rope Climb (Score is Rounds + Reps)GOAL: RPE 7 | Smooth pace here. Practicing Legless Rope Climbs under fatigue. Use the Bike to get the heart rate up on this one. If you don’t have a C2 Bike that’s ok just don’t kill your legs on the assault bike, again it’s meant to be recovery part of the workout. COMPETE | PART 2...Read more

CrossFit Mettle and Honor – NC FLEX Strength Weighted Pull-ups (8 SETS 3 Weighted Pull-ups (20X0) ) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | The last few sets here should be a GRIND. Make sure you resist the temptation to kip or use your hips to get your chin over the bar. These are strict, with some control (2-second negative) on the way down. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS* 8-12 Bent Over Barbell Row (Moderate-Heavy) -Rest 1:30- 8-12 Incline Barbell Bench (Moderate-Heavy) -Rest 1:30 b/t Sets- *On the last set of the Barbell Row, take the set to failure, then take some weight off and go again. Then, take some additional weight off and go to failure one last time. (No Measure) 2.) 2-3 SETS 12-16/12-16 Half-Kneeling Single-Arm Banded (Or Cable) Lat Pulldown (Heavy) -Rest 1:30- Max Reps DB Floor Press (Moderate-Heavy) -Rest 1:30 b/t...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Cardio Choice 1 (RPE 3-4) 5 Inch Worms 10 Alt. Dead Bugs 5 DBL KB/DB Deadlifts :30 Farmers Hold Into… 2 ROUNDS 1:00 Cardio Choice 2 (RPE 4-5) 5 Up-Downs 10 Sit-Ups 5 DBL KB/DB Hang Cleans :30 Front Rack Hold Workout – All EMOM x 25 MINUTES (No Measure) MIN 1 – :45 Cardio Choice MIN 2 – :45 Up-Downs MIN 3 – :45 Sit-Ups MIN 4 – :45 DBL DB/KB Front Rack Hold (Athlete Choice) MIN 5 – Rest (No Measure) Finisher – All 2-3 SETS (No Measure) 12-16 KB Horn Curls 8/8 Single Arm KB Arnold Press -Rest As Needed b/t Sets- (No Measure)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 – 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