CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Fast on the Up-Downs and unbroken on the barbell. In the Strength keep the set of 5 and 3 Touch and Go. COMPETE | PART 1 FOR TIME (Time) 10 Shuttle Runs* 15 Strict Handstand Push-Ups 20 DB Box Step-Overs (50/35)|(24/20) 10 Wall Facing Handstand Push-Ups 10 Shuttle Runs* *1 Rep = 25′ Down + 25′ Back. (Score is Time)GOAL: RPE 8 | Grippy and shoulder sprint! Think about how you’re going to break up the HSPU ideally aiming for big sets. COMPETE | PART 2 6 SETS (Distance) 3:00 Hard Row 1:00 EZ Row -No Rest b/t Sets- (Score is Lowest Distance)GOAL: RPE 8 | Consistent effort… This is going to be a common theme! Find a challenging but repeatable pace. Use the 1:00 to recover. This will be...Read more

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 12-16 DB RDLS (Heavy) -Rest :30- 8-12 Sumo Stance DB RDLs (Moderate) -Rest :30- 20 KB Glute Bridge (Light-Moderate) -Rest 2:00 b/t Sets- (Score is Weight on Heavy RDLs)GOAL: RPE 9 | Hinge and glutes, baby! Hinge and glutes. There is so much GOOD that comes out of building strong glutes and a bulletproof posterior chain. Really get after this and enjoy the combo and the glute pump. You will be sore. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 16-20 Goblet Curtsy Lunge (Moderate) -Rest 1:30- 12/12 Glute Dominant Step-Ups (Moderate) -Rest 1:30 b/t Sets- (No Measure) 2.) EMOM x 16 Minutes MIN 1 – 20/15 Cal Row MIN 2 – 12 Box Jumps (24/20) MIN 3 – 8/8 Single-arm Russian KBS (53/35) MIN 4 – REST (No Measure)GOAL: RPE 9 | A little more glutes and some conditioning to...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Big sets on the Push-Ups, unbroken on the Pull-Ups. Strong pace on the bike should be 1:40 or less. Consider Chest to Bar or vest. COMPETE | PART 1 EVERY 3:00 x 3 SETS (Time) 40 Crossover Singles 20 Alt. Hang DB Snatch (50/35) 60 Double Unders -Rest w/ Remaining Time- (Score is Slowest Set)GOAL: RPE 8 | Jump Rope Shoulder Work. Start with the Jump Rope. Aim for unbroken on the DB Snatches. Goal is to be able to complete all the Jump Ropes unbroken each round and also being able to use the same Jump Rope. No more than :40 on the Jump Ropes cut the reps down if necessary. COMPETE | PART 2 4 SETS (Time) 25′ DBL DB Front Rack Lunges (50/35) 25′ Handstand Walk -Rest...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Bike 10 Scap Push-Ups 10 Scap Pull-Ups :10 Hollow Hold :10 Arch Hold Into… 2 ROUNDS :30 Legs only Bike 5 Knee Push-Ups 5 Ring Rows OR 2 Strict Pull-Ups 5 Small Kip Swings Skill – All EMOM x 5 MINUTES (No Measure) 1 Strict Pull-Up or Vertical Ring Row + 1 Kip Swing + 1 Pull-Up or Half Pull-Up + 1 Kip Swing (No Measure) Workout – Performance FOR TIME* (Time) 40-30-20-10 Push-Ups 20-15-10-5 Pull-Ups *Complete 25/20 Cal Bike after each set. **Option to wear 20/14lb Weight Vest. (Score is Time) Workout – Fitness FOR TIME* (Time) 30-20-20-10 Push-Ups 15-10-10-5 Pull-Ups *Complete 20/15 Cal Bike after each set. (Score is Time) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) :30 Overhead Wall Stretch* 20 Banded High Pulls 10 Alt. Wrist Circles** -Rest as...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Focus on the Wall Balls today…Let’s see if we can keep these unbroken. Hit a strong pace on the Box Jump Overs and then recover on the run to hit the WB unbroken again. COMPETE | PART 1 FOR TIME (Time) 21-15-9 Cal Ski Hang Power Clean (115/75) (Score is Time)GOAL: RPE 9 | Fast paced, aim for unbroken. Try to focus on quick transitions between the Ski and Barbell. COMPETE | PART 2 4 SETS (Weight) 2-3 Weighted False Grip Ring Pull-Up -Rest 1:30 b/t Sets- (Score is Weight)GOAL: RPE 6 | Find a weight to use for all sets. Goal is to maintain the integrity of the false grip.Read more