CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS* 10 Alt. Scorpions 5 BB Snatch Balance 5 Tempo Snatch Deadlift (3131) :30 OHS Hold** *Warm-Up does not have to be unbroken **Sit in the bottom of the OHS for :30. Goal is to perform this with the BB but if necessary perform with a PVC pipe Compete Metcon (Weight) 5 SETS 1 Hang Squat Snatch + 1 Squat Snatch -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 7 | Keep loading no more than 65-70%. In the first rep focus on speed under the bar. In the second rep focus on patience off the floor and then speed under the bar. Extra Credit Snatch Pull (3×3) (Score is Weight) GOAL: RPE 8 | Slightly heavier than the Snatch work. Patience off the floor, focus...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Metcon (No Measure) 1 ROUND :30 Cal Row @ Easy Pace 6 Cat Cows 6 Bird Dogs 6 Push-Up to Pike Into… 1 ROUND :30 Row @ Mod Pace 6/6 Barbell RDL 12 Alt. V-Ups 12 Glute Bridge Ups into… 1 ROUND :30 Row @ Hard Pace 6 Barbell Deadlifts 6 Kip Swings 6 Strict Knee Raises Strength – All Deadlift (3×2* Tempo Deadlift (11X1) *Keep weight Heavy+ across all sets. ) Remember Reading Tempo… 1st Number is ‘Down Portion’ 2nd Number is ‘Down Position’ 3rd Number is ‘Up Portion’ 4th Number is ‘Up Position’ (Score is Weight) Week 4 of 5 Tempo Workout – Performance Metcon (Calories) EMOM x 14 MINUTES MIN 1 – 8 Toes to Bar + 8 Deadlifts (155/105) MIN 2 – :50 Max Cal Row (Score is Total Cals) Workout – Fitness Metcon (Calories) EMOM x 14 MINUTES...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES* 6 Wall Ball Deadlift 6 WB Push Press 6 WB Front Squat 6 Up-Downs 6 Ring Rows *From 3:00-5:00, complete: 10 WB Thrusters + 8 Burpees + 6 Kip Swings. Into… 1-2 ROUNDS (Time Permitting) 100m Run 5/5 Moose Antlers 8 Alt. Bird Dogs 6 Tempo Strict Press (31X1) Strength – All Shoulder Press (3×2 @ 11X1*) *Tempo Strict Press (11X1) Keep weight Heavy+ across all sets. Remember Reading Tempo… 1st Number is ‘Down Portion’ 2nd Number is ‘Down Position’ 3rd Number is ‘Up Portion’ 4th Number is ‘Up Position’ (Score is Weight) Week 4 of 5 Tempo Workout – Performance Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 1 Burpee Ring Muscle-Up* 10 Wall Balls (30/20) 100m Run *Increase Reps by 1 each round. Ex: R1= 1 Burpees Ring Muscle-Up, R2= 2 Burpee...Read more

CrossFit Mettle and Honor – NC FLEX Functional Strength Weighted Pull-ups (10×3*) *Option to increase weight or use the same weight across for all 10 sets. Pull-Ups must be performed unbroken. -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 8 | This should not be a 3-rep Max. Looking to challenging sets for most of the 10 assigned sets but you should have something left in the tank. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 10 Seated DB Shoulder Press (Mod-Heavy) 30 Straight Arm Banded Push-Down -Rest 1:30 b/t Sets- (No Measure) GOAL: RPE 8 | Upper Body 2.) 3 SETS 10 DBL DB Bent Over Rows (Mod-Heavy) 30 Empty Barbell Curls -Rest 1:30 b/t Sets- (No Measure) GOAL: RPE 8 | Upper Body 3.) FOR QUALITY 100 Weighted Sit-Ups (No Measure) Extra Credit FOR RECOVERY (Checkmark) Perform a Full-Body Yoga Session Pick 10 Positions and Hold Each for...Read more

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS :30 Row 10 Groiners + Twist :30 Bike 10 Banded Pull Aparts :30 Ski Compete Metcon (Distance) 2 SETS 4:00 C2 Bike* -Rest :30- 4:00 Row -Rest :30 4:00 Ski -Rest :30- *If C2 Bike is not available, an Assault Bike will also work (Score is Distance) GOAL: RPE 6 | Moving at an easy Zone 2 effort. Longer time with shorter rest between machines. The RPE 6 should be 60-65% of your Max Heart Rate. You should be able to repeat same effort in the 2nd Set as the 1st Set Extra Credit None! Rest and Recover.Read more