CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: If you’ve never completed this before, add 1 Burpee and 1 Calorie to your last attempt. If you’re feeling it, let’s give it a shot see how far we can get. If we miss, just skip one round and take the Burpees and Calories down to a sustainable number. COMPETE | PART 1 FOR TIME* (Time) 50 Double Unders 40 DB Front Rack Walking Lunges (50/35) 30 Handstand Push-Up 50 Crossover singles 30 DB Overhead Walking Lunges 20 Deficit Handstand Push-Ups** *Double DBs **3.5″ deficit for men/2″ deficit for women (Score is Time)GOAL: RPE 8 | Try to stay consistent on how many reps you’re doing unbroken on the Lungs. If that means sets of 10 or 8, stay consistent with that. Have a plan for how you’re going to...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 – NCCOMPETE 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) GENERAL WARM-UP 1 ROUND 12 Toe Touch Jumping Jack 6/6 Single Arm DB RDL 6/6 Split Squat 12 Alt. Deadbug Into… 1 ROUND 20 High Jump Single Unders 20 Fast Single Unders 6/6 Single Arm DB Upright Row 12 Alt. Lunges :30 Plank Into… 1 ROUND 40 Double Unders / 40 Single Unders 10 DB Alt. Hang Snatch 10 DB Alt. Goblet Lunge 10 Sit-Ups Into… BARBELL SPECIFIC WARM-UP 1 ROUND* 7 Barbell RDL 7 Barbell Deadlift 7 High Pulls 7 High Hang Muscle Cleans/Snatches *Clean or Snatch Grip. Strength – Performance Overhead Squat (3×10*) *Use the same Light-Mod Weight for All Sets. This is a Deload Week. (Score is Weight) Week 5 of 6 Strength | Volume/Capacity Cycle Strength – Fitness Front Squat (3×10*) *Use the same Light-Mod Weight for All Sets. This is a Deload Week. (Score is...Read more

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 6 Tempo Weighted Chin-Up (30X0) -Rest :10- 12+ Tempo Deficit Pendlay Row (30X0) -Rest :10- 25 Banded Dante (Or Low-Cable) Rows -Rest 3:00 b/t Sets- (Score is Weight on Chin-Up)GOAL: RPE 9 | Back and biceps for Week 5 of 6 in this cycle. Maintain the same weights you have been using in past weeks, but blow past the 12 reps on the Pendlay row and go for broke every set. Can you get 15 reps? 18? It’s your last time seeing this combo. Make it count. Bodybuilding Metcon (Checkmark) 1.) 3 SETS Max Reps Pronated Grip Inverted Row -Rest 1:00- 20-25 Banded (or Cable) Lat Pulldown (Moderate) -Rest 1:00 b/t Sets- (No Measure) 2.) 3 SETS 8 Seated DB Hammer Curl (Moderate-Heavy) -Rest :10- 10 Tempo DB Zottman Curl (2121) -Rest :10- 12 Supinated Incline DB Curls (Moderate)...Read more