CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Unbroken all the way through. Should be able to go from the Power Snatches immediately into the Overhead Squats. COMPETE | PART 1 Snatch (ON A 15:00 RUNNING CLOCK… Build to a Heavy 1-Rep Snatch) (Score is Weight) GOAL: RPE 9 | We’re calling this a 9 instead of a 10 for the RPE because we want our most challenging weight that we know we can hit. If the cards are there and a 1RM/PR are in place get after it but we’re not trying to go to failure. COMPETE | PART 2 AMRAP x 10 MINUTES (AMRAP – Rounds and Reps) 50′ Single DB Overhead Walking Lunges* 10 Strict Handstand Push-Ups *25′ down with Arm 1, 25′ back with Arm 2 **Every completed 5′ on the Lunge is 1...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) GENERAL WARM-UP 1-2 ROUNDS 30 Single Unders 5/5 Moose Antlers 8 Groiner + Twist 6 Cossack Squats 10 PVC Pass Throughs Into… SPECIFIC WARM-UP 2 ROUNDS* 10 Single, Single, High Jump 10 Slow Alt. Deadbugs 5 PVC/BB Hang Muscle Clean or Snatch 5 PVC/BB Front or OH Squats *1st Round perform with PVC Pipe, 2nd Round perform with Barbell Strength – Performance Overhead Squat (3×10*) *Build to a Moderate+ weight and stay Moderate+ across all sets. (Score is Weight) Week 1 of 6 Strength | Volume/Capacity Cycle Strength – Fitness Front Squat (3×10*) *Build to a Moderate+ weight and stay Moderate+ across all sets. (Score is Weight) Week 1 of 6 Strength | Volume/Capacity Cycle Workout – Performance AMRAP x 7 MINUTES (AMRAP – Rounds and Reps) 7 Power Snatches (75/55) 7 Overhead Squats 35 Double Unders (Score is 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 | The hamstring curls on the rower are back! Big hinge and glute day today to pack on some muscle where it matters most. Who doesn’t want a jacked and strong posterior chain?! LET’S GO! Bodybuilding Metcon (Checkmark) 1.) 3 SETS 20/20 DB Bulgarian Split Squat (Moderate) -Rest 2:00 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 | It’s not a typo. We want to see 20 reps per leg on the Bulgarian split squat. There simply isn’t a better movement for building strong glutes. I purposefully didn’t make those part of a superset because...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Consider Legless Rope Climbs in the Workout, and weighted Pull-Ups in the Skill. You should be pushing hard and expecting drop off in reps. COMPETE | PART 1 EVERY 3:00 x 4 SETS (Time) 15 GHDs 15/12 Cal Bike 15 Box Jump Overs (24/20) -Rest w/ Time Remaining- (Score is Slowest Set)GOAL: RPE 8 | Quick transitions. Move fast, this is going to hit the hip flexors hard. It should have a sprint like feel! COMPETE | PART 2 Weighted Pull-ups (5-4-3-2) (Score is Weight) GOAL: RPE 7 | Building to a Heavy Double. Let’s get this loaded up but not build to failure.Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 25’ LINE DRILLS (MIN 0-4) Hamstring Scoop Walking Figure 4 Toe Walk Heel Walk Butt Kickers High Knees Into… AMRAP x 3 MINUTES 25’ Shuttle Run 4 Alt. DB Slides 4/4 Single Arm Ring Row 8 Scap Pull-Ups Into… AMRAP x 3 MINUTES 25’ Shuttle Run 4 Alt. No Push-Up Renegade Row 4 Ring Rows 4 Strict Hanging Knee Raise Skill – All ON AN 8:00 RUNNING CLOCK… (No Measure) Practice Rope Climbs or Strict Pull-Ups (No Measure) Workout – Performance EMOM x 25 MINUTES (AMRAP – Reps) MIN 1 – :50 Max No Push-Up Renegade Row (50/35)* MIN 2 – :50 Shuttle Run** MIN 3 – :50 Max Rope Climbs MIN 4 – :50 Shuttle Run** MIN 5 – Rest *1 Rep = Row (R) + Row (L). **1 Rep = 25′ Down & Back (Score is Total Reps...Read more