CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Goal is unbroken. Two Options to spice this up. DU’s must be unbroken (restart if you trip). Consider GHD Sit-Ups or V-Ups. COMPETE | PART 1 Back Squat (10-10-10-10) (Score is Weight) GOAL: RPE 6 | Similar to last week, BUT let’s see if we can finish with the same weight as last week or slightly heavier! COMPETE | PART 2 4 SETS (Time) 600m Run (Mod Pace) -rest 1:30- 300m Run (Fast Pace) -Rest 3:00 b/t Sets- (Score is Slowest Time on 300m Run)GOAL: RPE 7 | Consistent pace for the 600 and the 300. We should be able to repeat both each set. Think a little conservative in the first set and then if we’re feeling good we can bump up the pace but there should def be...Read more

CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 6 Weighted Dips (Heavy) -Rest :10- 12 Slight Incline DB Chest Press (Moderate) -Rest :10- 25 DB (or Cable) Chest Fly (Light-Moderate) -Rest 3:00 b/t Sets- (Score is Weight on Dips)GOAL: RPE 9 | Week 2 of 6. We want to hit the chest from all different angles here. Remember that on these 6-12-25 sets, you want to prioritize the volume. If you have to take a little bit of weight for later sets, do it. You should be getting close to failure but never falling short of the prescribed volume. Bodybuilding Metcon (Checkmark) 1.) 3 SETS Max Set Incline Push-ups -Rest :30- 500 Meter Row (Moderate Descending Pace) -Rest 1:00 b/t Sets- (No Measure) 2.) 3 SETS Max Set Single DB Close-Grip Push-ups -Rest :30- 250 Meter Row (Fast Descending Pace) -Rest 1:00 b/t Sets- (No Measure) 3.)...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider (115/75). Push the pace and see if we can keep the barbell to unbroken or 2 Sets. COMPETE | PART 1 5 SETS (Time) 5 Shuttle Runs* 5 DB Burpee Step-Overs (50/35)|(24/20) -Rest 1:1 b/t Sets- *1 Rep = 25′ down + 25′ back (Score is Slowest Set)GOAL: RPE 8 | Double DBs! Perform a Burpee holding the DBs and then step over the box. Push the pace and the rest is how long the set takes you. Short, fast, sweet and effective! COMPETE | PART 2 3 SETS (Time) 12 Shoulder to OH (155/105) 8 Alt. Goblet Pistols (50/35) 16 Alt. Pistols -Rest 1:00 b/t Sets- (Score is Slowest Set)GOAL: RPE 8 | Some tougher shoulder and leg work. We worked with some weighted pistols last week. Now...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 6 MINUTES :30 Just Legs Row + :30 Just Arms Row 12 PVC Pass Throughs 9 PVC Kang Squats 6 PVC BTN Push Press 6 Alt. Hip 90-90s Into… AMRAP x 6 MINUTES 1:00 Row (Focus “Legs to Arms, Arms to Legs”) 12 PVC Around The Worlds 9 Barbell Back Squats 6 Barbell BTN Push Press 6 Alt. Groiners Strength – All EVERY 1:30 x 6 SETS (Weight) 1 Snatch Deadlift + 2 Hang Snatches* + 1 Snatch* *Option for Power or Squat. Start Light and end Mod-Heavy. (Score is Weight) Workout – Performance FOR TIME (Time) 27-21-15-9 Cal Row* Hang Squat Snatches (95/65) *Alt. Cals… 22-16-12-6 (Score is Time) KG BB: (42.5/30) Workout – Fitness FOR TIME (Time) 27-21-15-9 Cal Row* Hang Power Snatches (95/65) *Alt. Cals… 22-16-12-6 (Score is Time) KG BB: (42.5/30) Optional Cool Down...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2-3 SETS* 100m Jog 30 Jumping Jacks** 10 Alt. Forward Lunges w/ Twist 30 Single Unders 5 Slow Scap Push-Ups 5 Up Downs 30 Single, Double, or Crossovers Attempts 10 Hanging Knee Raises or Tuck-Ups*** -No Additional Rest b/t Sets- *Primary Goal is Prepping Shoulders & Bounding **Alternate Bringing Hands Down in Front / Behind Body ***Option for Kipping Knee Raise in Sets 2 & 3 Workout – All AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 10 Toes to Bar 20 Up-Downs 30 Walking Lunges 40 Double Unders or Crossover Singles 100m KB Suitcase Carry (Athlete Choice)* *Switch Hands at 50m mark (Score is Rounds + Reps) Finisher – All 2-3 SETS (No Measure) 8/8 DBL KB Single Leg RDL 12 SLOW Weighted Good Mornings* 8/8 Single Leg Glute Bridge-Up -Rest As Needed b/t Sets- *Option to use...Read more