CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Goal is to push the Row, consistent pace on the Burpees. The Push Jerk should be just heavy enough that we can’t rip it off the ground but just low enough that we can cycle the bar. Consider 20/15 Cals on the Rower. COMPETE | PART 1 4 SETS (Weight) 1 Squat Clean + 1 Cluster (Score is Weight)GOAL: RPE 9 | Two reps today. We’re working the clean in our final progression before we test next week. Goal is to feel confident driving out of the bottom of the catch. In the second rep we will repeat from the ground, use that same drive to finish with the bar OH. These should not be touch and go reps. COMPETE | PART 2 FOR TIME (Time) 15-12-9-6 Cal Bike Front...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) EMOM x 10 MINUTES (:40 ON/ :20 OFF) MIN 1 – Bike MIN 2 – Air Squats MIN 3 – Step-Ups MIN 4 – Kang Squats MIN 5 – Hollow Hold or Tuck-Ups Workout – Performance 4 ROUNDS FOR TIME (Time) 25/20 Cal Bike 20 Box Step-Overs (24/20) 25 DB Goblet Squats (50/35) 200m DB Suitcase Carry (Score is Time) KG DB: (22.5/15) Workout – Fitness 4 ROUNDS FOR TIME (Time) 20/15 Cal Bike 20 Box Step-Overs (20) 20 DB Goblet Squats (35/20) 200m DB Suitcase Carry (Score is Time) KG DB: (15/10) Finisher – All EMOM x 6 MINUTES (No Measure) MIN 1 – :45 Alt. V-Ups MMIN 2 – :45 Plank Hold (No Measure)Read more

CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.Read more

CrossFit Mettle and Honor – NCCOMPETE REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting out there for some play, getting your hands dirty, or learning a new skill is also a great option.Read more

CrossFit Mettle and Honor – NC FLEX Strength Front Squat (5 SETS 5 Tempo Front Squat (30X0) ) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 7 | Week 1 of 6. 25 TOUGH, but clean total reps is the goal here—no bouncing out of the bottom and absolutely no rushing the tempo. We want to BUILD every week throughout this entire cycle. Next week, you will see a 5×5 again on the front squat. Building STRENGTH is the name of the game this cycle. Bodybuilding Metcon (Checkmark) 1.) 2-3 SETS 10/10 DB Split Squat (Heavy) -Rest 1:30- 12 Hamstring Curl on Rower -Rest 2:00 b/t Sets- (No Measure) 2.) 3 SETS 12/12 Landmine Single-Leg Deadlift (Heavy) -Rest 2:30 b/t Sets- (No Measure) 3.) 2-3 SETS Max Set Hanging Knee Raises -Rest 1:30- 12-15 Reverse Crunches -Rest 1:30 b/t Sets- (No Measure)GOAL: RPE 9 | Legs, legs, legs to...Read more