CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Great day for some Gymnastics practice. Go with your most challenging muscle up movement. COMPETE | PART 1 3 SETS (No Measure) 800m Run -Rest 3:00- 400m Run -Rest 2:00- 200m Run -Rest 5:00- (No Measure)GOAL: RPE 8 | No measure on these runs but they should be a hard effort and repeatable. Think 85-90% effort. COMPETE | PART 2 FOR TIME* (Time) 21-15-9 Hang Power Clean (135/95) *Complete 50′ Handstand Walk after each round. HSW must be in 25′ increments. (Score is Time)GOAL: RPE 8 | Big sets on the barbell. Aim for 2 sets on the 21 and 15 at most, then 9 unbroken. For the HSW, aim for 25′ unbroken. For our HSW ninjas, aim to minimize rest between 25′ increments on each round.Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 EZ Bike 10 Banded Pull Aparts 10 Banded Ws 5/5 Low to High Cross Body Banded Pull Aparts 10 Hollow Rocks 10 Arm Haulers Into… 2 ROUNDS :30 MOD Bike 5 Scap Pull-Ups 10 False Grip Ring Rows :10 Bottom of Dip Ring Hold Skill – All EMOM x 15 MINUTES (No Measure) Practice Gymnastics Pull* *Gymnastic Pull Options… 1-2 (Strict) Ring Muscle-Ups 3-5 (Chest to Bar) Pull-Ups 3-5 (Banded) Strict Pull-Ups (No Measure) Workout – Performance AMRAP x 10 MINUTES (AMRAP – Rounds and Reps) 15/12 Cal Bike Gymnastics Pulling* *Options… 2 Ring Muscle-Ups 3 Bar Muscle-Ups 4 Chest to Bar Pull-Ups 5 Kipping Pull-Ups (Score is Rounds + Reps) Workout – Fitness AMRAP x 10 MINUTES (AMRAP – Rounds and Reps) 12/10 Cal Bike Gymnastics Pulling* *Options… 2 Jumping Ring Muscle-Ups 3 Jumping Bar Muscle-Ups...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Use a moderate pace on the Run, Aim for unbroken or 2 Sets on the Deadlift and DB Push Press. COMPETE | PART 1 EVERY 4:00 x 4 SETS (Time) 30/25 Cal Row 20 Burpees Over Bar (Score is Slowest Set)GOAL: RPE 9 | Gotta push this one. Should be aiming for 1:00 of rest each round. Powerful start on the row and then settle in to a really uncomfortable pace. Row and Burpees should take 1:30 each or faster. COMPETE | PART 2 5 SETS (Calories) 1:00 Max Cal Bike -Rest 1:00 b/t Sets- (Score is Lowest Calories)GOAL: RPE 8 | This should be a hard effort with a little drop off, not a huge drop off. Push hard but not a full sprint. Think 80-85% repeatable effort.Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) LINE DRILLS 25ft of… Toe Walk Heel Walk Forward Hurdlers (kick leg back and bring up and around) Reverse Hurdlers (walking backward, hug knee to chest, open to side, and kick it backwards) Straight Leg Kicks Quad Stretch + Reach Butt Kickers High Knees Bear Crawl Quad Crawl Into… 2 ROUNDS 100M Jog 5/5 DB Halos 5/5 SA DB Press* 5/5 Suitcase DB Deadlift 10 Deadbugs *Round 1= Strict Press, Round 2= Push Press Extended Warm-Up – All 5 SETS (No Measure) 3-5 Deadlifts* 5-7 DB Push Press 100m EZ Jog *Start Moderate and build slightly past Workout Weight. -Rest As Needed b/t Sets- (No Measure) Workout – Performance 3 ROUNDS FOR TIME (Time) 200m Run 21 DB Push Press (50/35) 200m Run 9 Deadlifts (275/185) (Score is Time) KG DB: (22.5/15) KG BB: (100/70) Workout – Fitness 3 ROUNDS...Read more

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 8 Barbell RDLs (Heavy) -Rest 1:00- 12 Tempo Hamstring Curls On Rower (30X0) -Rest 2:00 b/t Sets- (Score is Weight)GOAL: RPE 8 | Strong hamstrings are the KEY to healthy knees, jacked legs, and massive glute gains.Just remind yourself of that as your grind through the tempo hamstring curls. If you don’t have access to a rower, curls on a medicine or pilates ball can be a great sub. Enjoy! Bodybuilding Metcon (Checkmark) 1.) 3 SETS 20/20 DB Bulgarian Split Squat (Moderate-Heavy) -Rest 3:00 b/t Sets- (No Measure) 2.) 3 SETS 20 DB Reverse Alternating Lunges (Moderate) -Rest :30- 8/8 Single Leg Med Ball Glute Bridge -Rest 1:00 b/t Sets- (No Measure)GOAL: RPE 9 | I’ve been getting a lot of feedback on the Bulgarian split squats this cycle. They are just such a powerful leg and glute builder....Read more