CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Aim for a big set on the Wall Balls. Then keep the Deadlifts unbroken, use the Box Jumps to recover for the next set of Deadlifts each round. COMPETE | PART 1 EVERY 3:00 x 3 SETS (Weight) Complete the Following… 5 Front Squat + 4 Push Press + 3 Thruster (Score is Weight)GOAL: RPE 6 | Keep this Moderate. Goal is working on speed cycling the reps. Complete the complex unbroken! COMPETE | PART 2 AMRAP x 10 MINUTES (AMRAP – Rounds and Reps) 5 Reps of 25′ Shuttle Run 50′ D-Ball Carry (150/100)* 50′ Handstand Walk* *Must perform 25′ increments (Score is Rounds + Reps)GOAL: RPE 8 | Similar to last week. Working on getting more comfortable performing HSW under fatigue. Goal is to get upside down as...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 8 Bootstrappers 10 Wall Ball Around the Worlds :30 Plank 12 Plate Hops Into… 1 ROUND 10 Wall Ball Front Squats :15/:15 Side Plank 10 Bird Dogs 10 Tuck Jumps Into… 1 ROUND 10 Wall Ball Thrusters :30 Hollow Hold 10 Deadbugs 10 Box Jumps Strength – All Deadlift (4-3-2-1*) *Start Mod-Heavy and Build to Heavy. (Score is Weight) Workout – Performance ON A 10:00 RUNNING CLOCK… (AMRAP – Rounds and Reps) 60 Wall Balls (20/14) Immediately Into AMRAP in Remaining Time of: 6 Deadlifts (275/185) 12 Box Jumps (24/20) (Score is Rounds + Reps) KB WB: (9/6) KG BB: (125/85) Workout – Fitness ON A 10:00 RUNNING CLOCK… (AMRAP – Rounds and Reps) 60 Wall Balls (14/10) Immediately Into AMRAP in Remaining Time of: 6 Deadlifts (185/135) 12 Box Jumps (20) (Score is Rounds + Reps)...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 8 Bootstrappers 10 Wall Ball Around the Worlds :30 Plank 12 Plate Hops Into… 1 ROUND 10 Wall Ball Front Squats :15/:15 Side Plank 10 Bird Dogs 10 Tuck Jumps Into… 1 ROUND 10 Wall Ball Thrusters :30 Hollow Hold 10 Deadbugs 10 Box Jumps Strength – All Deadlift (4-3-2-1*) *Start Mod-Heavy and Build to Heavy. (Score is Weight) Workout – Performance ON A 10:00 RUNNING CLOCK… (AMRAP – Rounds and Reps) 60 Wall Balls (20/14) Immediately Into AMRAP in Remaining Time of: 6 Deadlifts (275/185) 12 Box Jumps (24/20) (Score is Rounds + Reps) KB WB: (9/6) KG BB: (125/85) Workout – Fitness ON A 10:00 RUNNING CLOCK… (AMRAP – Rounds and Reps) 60 Wall Balls (14/10) Immediately Into AMRAP in Remaining Time of: 6 Deadlifts (185/135) 12 Box Jumps (20) (Score is Rounds + Reps)...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 8 Bootstrappers 10 Wall Ball Around the Worlds :30 Plank 12 Plate Hops Into… 1 ROUND 10 Wall Ball Front Squats :15/:15 Side Plank 10 Bird Dogs 10 Tuck Jumps Into… 1 ROUND 10 Wall Ball Thrusters :30 Hollow Hold 10 Deadbugs 10 Box Jumps Strength – All Deadlift (4-3-2-1*) *Start Mod-Heavy and Build to Heavy. (Score is Weight) Workout – Performance ON A 10:00 RUNNING CLOCK… (AMRAP – Rounds and Reps) 60 Wall Balls (20/14) Immediately Into AMRAP in Remaining Time of: 6 Deadlifts (275/185) 12 Box Jumps (24/20) (Score is Rounds + Reps) KB WB: (9/6) KG BB: (125/85) Workout – Fitness ON A 10:00 RUNNING CLOCK… (AMRAP – Rounds and Reps) 60 Wall Balls (14/10) Immediately Into AMRAP in Remaining Time of: 6 Deadlifts (185/135) 12 Box Jumps (20) (Score is Rounds + Reps)...Read more

CrossFit Mettle and Honor – NC FLEX Strength Deadlift (6 SETS 4 Library Deadlifts (Moderate-Heavy) ) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 8 | Week 4 of 6. Even if it’s a small jump, make a jump from the weight used last week. Keep the reps under control, and don’t take more rest than what’s prescribed. The second half of the cycle here—let’s get strong! Bodybuilding Metcon (Checkmark) 1.) 3 SETS 12/12 Zercher Reverse Lunge (Heavy) -Rest 2:00 b/t Sets- (No Measure) 2.) 2-3 SETS 12-16 DB Romanian Deadlift (RDL) (Heavy) -Rest 1:30- 16-20 DB Goblet Cossack Squat (Heavy) -Rest 2:00 b/t Sets- (No Measure) 3.) EMOM x 12 MINUTES MIN1 – Max Set Hanging Knee Raises MIN 2 – Max Set Kipping Toes To Bar MIN 3 – REST (No Measure)Goal: RPE 9 | Here’s your chance to build on Week 2’s session. Aim to increase...Read more