CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Unbroken on the Double Unders. If you trip start over! Keep intentional sets on the Ring Dips, consider Strict Dips. COMPETE | PART 1 EMOM x 8 MINUTES (AMRAP – Reps) :30 Max DB Step Ups (50/35)|(24/20) (Score is Lowest Reps)GOAL: RPE 8 | Working on some leg capacity. Try to move at a steady, consistent pace. Focus on driving with the leading leg into the box and finishing with a strong lockout at the top. COMPETE | PART 2 3 SETS (No Measure) 3-5 L-Sit Ring Pull-Up (No Measure)GOAL: RPE 7 | Start these seated on the ground. Lean back to initiate. Feet should leave the ground before the hips. Begin in a pronated grip, finish the Pull-Up with a Supinated grip.Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 SET 12 Calf/Tib Raise 10 Push-Ups to Pike 7/7 Staggered Stance Good Morning 10 Alt. Deadbug Into… 1 SET 60 Single Unders :20 Top of Ring Support Hold 10 Barbell RDL :30 Tuck Hold Into… 1 SET 35 Double Unders or 60 Single Unders :20 Bottom of the Ring Support 10 Deadlifts :30 Hollow Hold Extended Warm-Up – All EMOM x 10 MINUTES (No Measure) MIN 1 – 3-5 Deadlifts* MIN 2 – 3-5 Dips** *Start Light and build past workout weight. **Option for Bench, Box, or Rings. (No Measure) Workout – Performance AMRAP x 15 MINUTES (AMRAP – Rounds and Reps) 35 Double Unders 10 Deadlifts (225/155) 35 Double Unders 15 Ring Dips 35 Double Unders 20 V-Ups (Score is Rounds + Reps) KG BB: (100/70) Workout – Fitness AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)...Read more

CrossFit Mettle and Honor – NC FLEX Strength Bench Press (5 SETS 5 Tempo Bench Press (30X0) -Rest 3:00 b/t Sets-  ) (Score is Weight) GOAL: RPE 9 | Week 1 of 6 starting our new strength-biased intensification cycle. Expect this good old-fashioned 5×5 for this week and next. Use plenty of warm up sets to find the correct loading for a TOUGH five sets. The goal here is to complete all sets at the same challenging weight. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS* 8-12 Neutral Grip DB Bench Press (Heavy) -Rest 1:30- 8-12/8-12 Single Arm DB Row (Moderate-Heavy) -Rest 1:30 b/t Sets- *On the last set of the DB Press, take the set to failure and then grab a lighter pair of DBs and go again. Then switch to a push-up and go to failure one last time. (No Measure) 2.) 2-3 SETS 8-12 Incline DB Press (30X0) -Rest...Read more

CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 100m Run :45 Plank 8/8 Bent Over Row 5 Inch Worm into Down Dog Into… 1 ROUND 200m Row or Run :30/:30 Side Plank 8/8 Single Arm Renegade Row 16 Piked Shoulder Taps Into… 1 ROUND 100m Run 16 DB Plank Taps 10 No Push-Up Renegade Row 5 Push up to Pike 200m Row Workout – Performance Metcon (AMRAP – Reps) EMOM x 12 MINUTES MIN 1 – 250/200m Row MIN 2 – :45 Wall Walks -Rest 2:00- EMOM x 12 MINUTES MIN 1 – 200m Run MIN 2 – :45 DB No Push-Up Renegade Rows (50/35)* *1 Rep= Row (R) + Row (L) (Score is Total Reps of Wall Walks + RR Rows) KG DB: (22.5/15) Workout – Fitness Metcon (AMRAP – Reps) EMOM x 12 MINUTES MIN 1 – 200/150m Row MIN 2 – :45 Half...Read more