CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Groiner + Twist 5 High Hang High Pull 5 OHS Compete Metcon (Weight) 5 SETS 1 Hang Squat Snatch (Above Knee) + 1 Hang Squat Snatch (Below Knee) -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 6 | Goal is 60-65%. As we are going to start to see higher RPE, we want to move faster but still maintain the consistency in the positions we’ve built from the past month. Extra Credit Metcon (3 Rounds for weight) 3×3 Hang Snatch Pull (Below Knee) (Score is Weight) GOAL: RPE 7 | Slightly heavier than the Cleans. Focus on extending with the hips and keeping the elbows pointed up. Yes we want the elbows height but we do not want to overpull with the arms.Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2:00 Easy Pace Bike into.. 2 ROUNDS 10 Alt. Groiners 10 Alt. Cossack Squats 10 Alt. Reverse Lunges 10 DB Goblet Squat w/ :02 Pause in bottom into…. 1:00 Fast Pace Bike Strength – All Back Squat (3×4 @ 11X1*) *Tempo Back Squat (11X1) Keep weight Heavy across all sets. 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) Week 3 of 5 Tempo Workout – Performance Metcon (Calories) ON A 10:00 RUNNING CLOCK… 50/40 Cal Bike 100 Back Rack Alt. Lunges (95/65) Max Cal Bike w/ Time Remaining… (Score is Total Cals) KG BB: (42.5/30) Workout – Fitness Metcon (Calories) ON A 10:00 RUNNING CLOCK… 40/30 Cal Bike 80 Back Rack Alt. Lunges (45/35) Max Cal Bike w/ Time Remaining… (Score is...Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Deadlift (7-7-7*) *3-Position Pause Deadlift Start Mod and Build to Mod-Heavy. Lift starts with the bar off the ground at mid-shin (P1) then lift bar to below the knee and pause for :01 (P2) then lift bar to mid-thigh and pause for :01 (P3)…complete the lift by standing and returning to midshin pausing for :01 before repeating. (Score is Weight) GOAL: RPE 8 | Hold yourself to the utmost standard each lift. Bar should never touch the ground until the end of the set. Grip and hinge pattern getting some serious work here. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 10/10 Step Back DB Suitcase Lunges (Heavy) 15 DB or Barbell Hip Thrusts (Mod)* *:01 Pause at the Top of Each Rep (No Measure) -Rest 1:30 b/t Sets- GOAL: RPE 7 | Lower Body 2.) 3 SETS 1:00 Wall Sit Immediately Into…...Read more

CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY Goal today is to give your body what it needs — full rest or active recovery. Active Recovery should be low intensity movement for 10-30min. This is not a workout!Read more

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO REST DAY or ACTIVE RECOVERY… Goal today is to give your body what it needs — full rest or active recovery. Active Recovery should be low intensity movement for 10-30min. This is not a workout!Read more