CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE or AFTER your NCFIT PERFORMANCE work (Athlete Choice). Warm-Up Warm-Up (No Measure) 2 ROUNDS 100m Jog 5 Kip Swings 3 Low Ring Turnover Drill* *On the Low Rings, Hip Pop + Turnover, feet stay on the ground Compete Metcon (Time) 5 ROUNDS 10 Shuttle Runs* 3-5 Ring Muscle Up *25ft Down and Back is 1 Rep (Score is Time) GOAL: RPE 6 | Shuttle Runs should be a moderate effort. You should be able to go from the run right into your Muscle Ups. Pick a number on the RMU that you know you can absolutely repeat. Extra Credit None! Rest and Recover.Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) Part 1) RUNNING WARM-UP (5:00 CAP) 200m RUN (Moderate Pace) Into… 25’ High Kicks 25’ Samson Lunge 25’ Ankle Roll Outs 25’ High Knees 25’ Butt Kickers Into.. 200m RUN (Hard Pace) Part 2) MOVEMENT WARM-UP AMRAP x 5 MINUTES 4 Lunge + Lunge + Air Squat 5 Slamball Ground to Overhead 6 Quad Heel Taps 7 Up-Downs Workout – Performance Metcon (Calories) ON A 30:00 RUNNING CLOCK… 1 Mile Run -Immediately Into- 8 ROUNDS 10 DB or KB Alt. Farmers Lunges (50/35)* 15 Sit-Ups 20 Slam Balls (30/20) -Immediately Into- Max Cal Bike or Row w/ Time Remaining… *Option to use KBs (53/35) (Score is Total Cals) KG DB: (22.5/15) KG KB: (24/16) KG SB: (15/10) Workout – Fitness Metcon (Calories) ON A 30:00 RUNNING CLOCK… 1200m Run -Immediately Into- 8 ROUNDS 8 DB or KB Alt. Farmers Lunges...Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (Checkmark) EMOM x 10 MINUTES MIN 1 – 10 Bench Press (Moderate) MIN 2 – :40 Double Unders* *Heavy Rope Optional (No Measure) GOAL: RPE 7 | Clear :01 pause at the top and bottom of each Bench Press. Bodybuilding Metcon (Checkmark) 1.) 5 SETS 10 Barbell Bent Over Rows or T-Bar Rows (Heavy & Slow) 15 Plate Front Raises* 25 Single DB Floor Press (AHAP) *Range of motion…starts at waist and finishes directly overhead. -Rest 1:30 b/t Sets- (No Measure) 2.) 5 SETS 20 Reps of 1 Scap Push-Up + 1 Push-Up* Max Banded Tricep Extension *1 Rep = Scap Push-Up + Full Push-Up -Rest 1:30 b/t Sets- (No Measure) GOAL: RPE 8 | Go heavy on that first part. Watch out for these Push-Ups in the second part…PUMP! Extra Credit Metcon (Checkmark) 10 SETS 1:30 Cardio Effort* *:30...Read more

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Arms Only Row* 10 Samson Lunge + Twist 5 Bootstrappers *2nd Round Legs + Arms Compete Metcon (Time) 3 SETS 4 x 500m Row -Rest :30 b/t each Efforts- -Rest 3:00 b/t Sets- (Score is Slowest Set) GOAL: RPE 8 | These will add up! Effort should be challenging but repeatable. This should be close to the pace you were able to hold last week on the 2,000m repeats (no more 2-3 Seconds slower) Extra Credit Metcon (AMRAP – Reps) EVERY 2:00 x 4 SETS 15/12 Cal Bike Max Rope Climbs -Rest 1:00 b/t Sets- (Score is Lowest Reps) GOAL: RPE 8 | Sub 1:00 on the bike…can you get 4 Rope Climbs?Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) HALF TABATA (4 SETS → :20 HARD EFFORT // :10 EZ EFFORT) Cardio of Choice Into… 2 ROUNDS* 10 SLOW Alt. Plank Shoulder Taps → 5 Plank Walk Outs** 10 Alt. DB Deadlift → 10/10 DB Arnold Press 10 Alt. Step-Ups → 5 Vertical Jumps + 5 Tuck Jumps 20 Alt. Deadbugs → 20 Hollow Rocks *Arrows indicate movement change for the 2nd round. **Starting in a tall plank position, walk hands out as far as you are able to maintain a hollow position (ribs tucked). Then walk the hands back underneath shoulders. Strength – All Metcon (Weight) EMOM x 8 MINUTES MIN 1 – :45 Seated DB 1+1/2 Shoulder Press (Athlete Choice, Mod)* MIN 2 – :45 Hollow Hold or Tuck Hold *DBs start in pressed out overhead position. 1 Rep= Lower to the shoulders, press to elbows at...Read more