CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Aim for unbroken and fast transitions. Remember we are looking for a jump step down (per Crossfit standards). Try to keep the number of walk in and out for the Wall Walk the same on every rep (i.e. 4 steps in, 3 steps out). COMPETE | PART 1 2 ROUNDS FOR TIME (Time) 50 Cal Bike 30 Chest to Bar Pull-Ups (Score is Time) GOAL: RPE 9 | Hard pace with a little left in the tank for the second round. Try to push the Bike harder than you normally would and play around with bigger sets on the Chest to Bar pull-ups. COMPETE | PART 2 3 SETS FOR QUALITY (No Measure) 500m Row 25ft Handstand Walk 2 Pull Overs 25ft Backward Handstand Walk -Rest 1:00 b/t Sets- (No...Read more

CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 8/8 Tempo DB Split Squat (30X0) -Rest 1:00- 8-12 Tempo Barbell RDL (30X0) -Rest 2:00 b/t Sets- (Score is Weight on Deadlift) GOAL: RPE 7 | Just some quality single-leg and hamstring work to round out the cycle. The loading doesn’t have to be heavy here, but the tempo is non-negotiable. Bodybuilding Metcon (Checkmark) 1.) EMOM x 20 MINUTES MIN 1 – :40 Max Reps Jumping Squats MIN 2 – Max Reps Toes To Bar MIN 3 – 12-20 Cal Row MIN 4 – Rest (No Measure) 2.) 3 SETS 12-15 Weighted Sit-ups (or Cable Crunch) -Rest 1:00- 10-15 Barbell Rollouts -Rest 1:00 b/t Sets- (No Measure) GOAL: RPE 9 | For the calorie row, start with a number that is moderately challenging and then add 2 calories per round. You should finish with an RPE 9-10 pace sprint....Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2-3 ROUNDS (Time Permitting) 1:00 Row 10 KB Swings 8 Alt. Groiner + Down Dog* 6 Cossack Squats *Start in a Down-Dog position, step one foot forward then step back into the Down-Dog position. Perform the same step forward and back on the other leg. Alternate for 8 total reps (4/side). Workout – Performance 4 ROUNDS FOR TIME (Time) 21/16 Cal Row 15 Up-Downs 9 KB Goblet Squats (70/53) (Score is Time) KG KB: (32/24) Workout – Fitness 4 ROUNDS FOR TIME (Time) 15/12 Cal Row 12 Up-Downs 9 KB Goblet Squats (53/35) (Score is Time) KG KB: (24/16) Post-Workout Strength – All Back Squat (ON A 25:00 RUNNING CLOCK… Build to a 1-Rep Back Squat) (Score is Weight) Week 6 of 6 Strength | Progressive Overload CycleRead more

CrossFit Mettle and Honor – NC FLEX Strength 10 SETS (Weight) 10 Tempo Barbell Bench Press (30X0) -Rest 1:00- 10 Tempo Barbell Row (30X0) -Rest 1:00 b/t Sets- (Score is Weight on Bench) GOAL: RPE 9 | One final high-volume day for the cycle. 10 sets—no matter what. If you can work out with a partner to get a spot, great. The goal is to flirt with failure here and, if possible, go a bit beyond that. Bodybuilding Metcon (Checkmark) 1.) 2-3 SETS 16-20 Glute Bridge Alternating DB Floor Press (Moderate) -Rest 1:00- Max Set Chin-up -Rest 2:00 b/t Sets- (No Measure) 2.) 2 SETS Max Set DB Deficit Push-Ups -Rest 1:00- 12-16 Single DB Pullover (Moderate) -Rest 2:00 b/t Sets- (No Measure) GOAL: RPE 8 | Last time hitting this push/pull piece. Make it count. Can you squeeze out one extra rep on the chin-ups? LET’S GO!Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Sub for Burpees in place of Up-Downs. Push the Row pace aim for 1:00 or less! COMPETE | PART 1 AMRAP x 12 MINUTES (AMRAP – Rounds and Reps) 400m Run 20 GHD Sit-Ups 1 Legless Rope Climb (Score is Rounds + Reps) GOAL: RPE 7 | Hard effort skill work. Run will give the hands a chance to recover. Goal is to work the legless rope climb to build confidence while under some fatigue. COMPETE | PART 2 3 SETS (Weight) 1 Squat Snatch + 1 Overhead Squat + 1 Hang Squat Snatch (Score is Weight) GOAL: RPE 8 | Tough complex to wrap up today. Have to move fast under the bar. The Squat is in there to get the legs heavier so we can’t just rip the...Read more