CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider Chest to Bar Pull-Ups. Aim for quick singles on the Bar and unbroken on the HSPU and Pull-Ups. COMPETE | PART 1 4 SETS (Time) 6 D-Ball Over Shoulder (150/100) 12 Box Jump Overs (30/24) 18 Alt. Pistols -Rest 2:00 b/t Sets- (Score is Slowest Set)GOAL: RPE 8 | Intervals should be sprints. Aim to finish the pistols unbroken at the end of each set. This means 18 reps nonstop. Find a rhythm that you can sustain from rep 1-18. COMPETE | PART 2 EMOM x 6 MINUTES (Calories) :20 Max Cal Bike -EZ Bike in Remaining Time- (Score is Lowest Calories in the :20 Sprint)GOAL: RPE 9 | Hard Sprints for :20. Then recover on the Bike the remaining :40. So you’re basically biking nonstop for 6:00. Secondary...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 PVC Pass Throughs 10 Scap Push-Up 10 Ring Row Into… 1 ROUND 10 PVC Scarecrow to Press 16 Piked Shoulder Taps 10 Scap Pull-Up Into… 1 ROUND 10 PVC Muscle Snatch 6 Push-Up to Pike 6 Kip Swings Skill – All EMOM x 6 MINUTES (No Measure) Strict Gymnastics Pressing Option Pressing Options… 1-3 Strict Deficit Handstand Push-Ups 2-4 Strict Handstand Push-Ups 3-5 Pike Push-Ups 3-5 Strict Seated DB Press (No Measure) Workout – Performance 10 ROUNDS FOR TIME (Time) 3 Power Snatches (155/105) 5 Handstand Push-Ups 7 Pull-Ups (Score is Time) KG BB: (70/47.5) Workout – Fitness 10 ROUNDS FOR TIME (Time) 3 Power Snatches (115/75) 5 Pike Push-Ups 7 Jumping Pull-Ups (Score is Time) KG BB: (52.5/35) Optional Cool Down – All AMRAP x 6 MINUTES (No Measure) 5/5 Moose Antlers 5/5 Sciatic Nerve Floss...Read more

CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 6 Wide Grip Pull-Ups (Weighted, if possible) -Rest :10- 12/12 Tempo Single-Arm DB Row (3110) -Rest :10- 25/25 Single Arm Banded (Or Cable) Straight Arm Pulldowns (Light) -Rest 3:00 b/t Sets- (Score is Weight on Chin-Up)GOAL: RPE 9 | Let’s set those lats on fire. On the DB Row, make sure you are pulling the DB to the belly button, not the shoulder. If you already did 4 sets of this in Week 2, try to squeeze out an extra rep or two on the pull-up. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 12-15 Bent Over Barbell Row (Moderate-Heavy) -Rest 1:00- 16-20 Top Down Gorilla Rows (Moderate) -Rest 1:00 b/t Sets- (No Measure) 2.) 3 SETS 8 Standing Barbell Curl (Moderate-Heavy) -Rest :10- 20 Alternating Crossbody Hammer Curl (Moderate) -Rest :10- 12/12 DB Concentration Curl (Moderate) -Rest 2:00 b/t Sets-...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Calf + Tib Raises 10 WB Lunges 20 Bunny Hops 10 WB Strict Press 30 Single Unders 10 WB Front Squats Into… 2 ROUNDS :20 Double Under Practice 10 Wall Ball Thrusters* 10 Push-Ups 5/5 Moose Antlers *RND 2, complete 10 Wall Balls. Strength – All Bench Press (3×4*) *Use the same Heavy Weight for All Sets (Score is Weight) Week 4 of 6 Strength | Volume/Capacity Cycle Workout – Performance AMRAP x 10 MINUTES* (AMRAP – Reps) 5-10-15 and so on… Wall Balls (20/14) *Complete 35 Double Unders After Every Set (Score is Total Reps of Wall Balls) KG WB: (9/6) Workout – Fitness AMRAP x 10 MINUTES* (AMRAP – Reps) 5-10-15 and so on… Wall Balls (14/10) *Complete 70 Single Unders After Every Set. (Score is Total Reps of Wall Balls) KG WB: (6/5) Optional...Read more

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS (Weight) 12-15 DB Sumo Stance RDLs (Heavy) -Rest 1:00- 12/12 Front Rack Single KB Step Up (Moderate) -Rest 2:00 b/t Sets- (Score is Weight)GOAL: RPE 8 | We are back hitting this combo from Week 2. Really squeeze the glutes at the top of the DB Sumo Stance RDL. For the Front Rack KB, you want to load the KB on the opposite side of the working leg. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 16/16 Back Rack Bulgarian Split Squat (Heavy) -Rest 2:00 b/t Sets- (No Measure) 2.) 3 SETS 12-15 Barbell Hip Thrust (Moderate-Heavy) -Rest 1:30- 10/10 Single Leg Med Ball Glute Bridge -Rest 1:30 b/t Sets- (No Measure)GOAL: RPE 9 | The Back Rack Bulgarian Split Squats should be super tough here—just like for Week 2. Jason texted me after testing this and said “”FLEX gets me sore.””...Read more