CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE or AFTER your NCFIT PERFORMANCE work. (Athlete Choice) Warm-Up 2 ROUNDS (No Measure) :30 Bike :30 Ski 30 Single Unders 5 Inch Worms Compete EMOM x 40 MINUTES (No Measure) MIN 1 – 12/10 Ski MIN 2 – 60 Double Unders MIN 3 – 12/10 C2 Bike MIN 4 – 8-12 Handstand Push-Ups* *Deficit Optional (No Measure) GOAL: RPE 8 | Maintain consistency. Primary goal is the Handstand Push-Ups so aim for unbroken sets. Extra Credit 5×3 (No Measure) Front Lever Tuck Negative or T2B Negative (:03-:05 descent) -Rest 1:00 b/t Sets- (No Measure) GOAL: RPE 6 | Tuck the knees and hips up into a Tuck Lever, and then lower down slowly. If possible attempt a :03-:05 hold at the top of the rep.Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND MOBILITY FLOW 10 Alt. Samson Lunges 10 Alt. Bird Dogs 10 SLOW Alt. Cossack Squats 5 Scap Push-Up to Pike 5 Cat Cows Into… GENERAL WARM-UP 2-3 ROUNDS (Time Permitting) :45 Cardio Choice 10 Push-Ups (Knees or Toes)* 8 KB Deadlifts 6 KB Around the Worlds 4/4 KB Goblet Reverse Lunges *Complete 7 HR Push-Ups on RND 2-3. Workout – All AMRAP x 21 MINUTES (No Measure) 2:00 Cardio Choice 8/8 KB Suitcase Split Squat (Athlete Choice) 12 Russian KB Swings 2:00 Cardio Choice 8/8 Single Arm KB Floor Press 12 Hand Release Push-Ups (No Measure) Optional Cool Down 2-3 SETS FOR QUALITY (No Measure) 10/10 Wrist Nerve Glides* 5/5 Single Leg Prone Leg Lift Stretch** 10 SLOW Alt. Bird Dogs -Rest as Needed b/t Sets- *Place an outstretched arm against the wall or post on the rig,...Read more

Announcements Don’t forget that you can use your HSA/FSA funds for CrossFit SIGN UP HERE 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 about 20-30min or more. This is not an intense workout!Read more

Announcements Don’t forget that you can use your HSA/FSA funds for CrossFit SIGN UP HERE 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 about 20-30min or more. This is not an intense workout!Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) *GENERAL WARM-UP* 1 ROUND 10/10 Big Arm Circles 10/10 Leg Swings 5/5 Moose Antlers 5 Push Up to Pike 10 V-Ups/Tuck-Ups 10 Scap Pull-Ups into… *SPECIFIC WARM-UP* 1 ROUND 10 Toe Touch Jumping Jacks 8 Kip Swings 6 Muscle Cleans 6 Strict Press into… 1 ROUND (Time Permitting) 10 Toe Touch Jumping Jacks 8 Kipping Knee Raises 6 Power Cleans 6 Push Press Strength – All Push Jerk (12-10-8*) *Start Light and build to Moderate. This is a deload week in the Strength Cycle. (Score is Weight) Week 4 of 5 Strength | Wave-Loading Cycle Workout – Performance 4 SETS* (Time) 2-4-6 Push Jerk (185/135) 12-8-6 Toes to Bar -Rest 1:30 b/t Sets- (Score is Slowest Set) *1 SET = 2/12, 4/8, 6/6 then rest. All barbell reps should be performed unbroken…and only slightly heavier than the final loading in...Read more