WOD

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Row 5 Boot Strappers 10 KB Deadlift Compete Metcon (Time) FOR TIME 50 Cal Row 50 Russian KB Swings (53/35) (Score is Time) GOAL: RPE 9 | This is a hard Sprint to cap off the day. Hard pace on the Row and aim for unbroken or your biggest set on the KB. Extra Credit None! Tough workouts this week make sure to feel rested.
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CrossFit Mettle and Honor – NC FLEX Aerobic Capacity Metcon (Checkmark) 10 SETS 3:00 Cardio Choice -Rest 1:00 b/t Sets- (No Measure) GOAL: RPE 7 | Nasal breathing only. Pick a pace that is ‘challenging’ for you to sustain for each 3min interval. This should only be a pace that you could hold for about 6-8min without falling off pace. Bodyweight Movement Flow Metcon (Checkmark) 3 SETS 10 Chin-Ups 20 Push-Ups 30 Sit-Ups 40 Air Squats 50 Walking Lunges -Rest 1:00 b/t Sets- (No Measure) GOAL: RPE 7 | Goal should be to perform all movements unbroken with crisp mechanics. Not looking to burn this down, just flow. Extra Credit None! Rest & Recover.
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CrossFit Mettle and Honor – TEENS SPORT PERFORMANCE Warm Up Warm UP (No Measure) 5 Minutes Bear Crawl Rig to Rig 10 Up downs 10 PVC Deadlifts starting from the top High Knees Rig to Rig Strength Deadlift (5 X 5 ) 2 Lighter Warm Up sets and the 5 sets of 5 and a moderately heavy weight Skill Work Speed Ladder and low hurdles (No Measure)
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CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 1:00 EZ Bike 8 Air Squats (stretch at bottom) 8 Hang Muscle Cleans w/Empty Barbell 8 Ring Rows Into… 1 ROUND :45 Mod Bike 6 Narrow Stance Squats 6 Hang Power Cleans w/Empty Barbell 6 Jumping Pull-Ups Into… 1 ROUND :30 Fast Bike 4 Power Cleans w/Empty Barbell 4 Front Squats w/Empty Barbell 4 Jumping Pull-Up Negatives Extended Warm-Up – All Metcon (No Measure) EVERY 4:00 x 3 SETS 6-8 Reps of Pistol Options* 3 Front Squats** 1-3 Bar Muscle-Ups or Strict Pull-Ups -EZ Bike in Time Remaining- *Options: Narrow Stance Air Squats Alt. Heel Elevated Pistols Alt. Plate Weighted Pistols Single Leg Box Lowers Single Leg Box Squats Rig Assisted Pistols **Start Moderate and build to workout weight. Must come from floor. (No Measure) Workout – Performance “NCFIT GIRLS” (Time) 3 ROUNDS FOR TIME 30/25 Cal Bike...
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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 Elbow Punches 8 Good Mornings 6 High Hang Muscle Clean Compete Metcon (Weight) 5 SETS 1 High Hang Squat Clean + 1 Hang Squat Clean (Above Knee) + 1 Hang Squat Clean (Below Knee) (Score is Weight) GOAL: RPE 6 | Similar to last week but we are including a new position, below the knee. Be patient on the third rep and focus on consistency in movement from the High Hang to the Below Knee Hang . Extra Credit Clean Deadlift (3×3) (Score is Weight) GOAL: RPE 7 | Slightly heavier than the Cleans. Focus on patience off the floor.
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