CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No additional Conditioning. Get after the NCCOMPETE workout of the week with your class or a few buddies! Don’t forget to log your score on Instagram @nc.fit! LET’S GO. (No Measure) B. NC60 Warm-up Warm-up (No Measure) 4 Sets (10:00 CAP) 200m Run 10/10 KB RDL 7/7 KB Russian Swing 10 Step-Ups* 7 V-Ups *Sets 3/4 switch to Box Jumps Coaches Note – After completion of the Warm-Up, KBs can be put back and Barbells brought out Strength Deadlift (1×5 @ 85%) 1×5 @ 65%* 1×5 @ 75% 1×5 @ 85% *Based off of 90% of Heavy 1-Rep **Add 5-10lb to the working weight today. Week 5 of 9 (Score is Weight) Workout Metcon (AMRAP – Reps) AMRAP x 10 MINUTES 15-12-9 Deadlift (315/205)|(205/145) Box Jumps (30/24) (Score is Reps) KG BB: (143/93)|(100/70)*This workout is part of our NCCOMPETE...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME 250/200m Row -Rest 1:00- 500/400m Row -Rest 2:00- 1000/800m Row -Rest 2:00- 500/400m Row -Rest 1:00- 250/200m Row (Score is Total Time)GOAL: EFFORT | Another ladder but a very very different ladder than the day before. This is an low-high-low ladder. Your pacing in this workout needs to account the MOST for the middle round (1000/800m) as well as being mindful of the diminished rest ratio in the second half. I would approach this workout at an 80% pace from the start…hold through the final 1:00 rest…then ALL OUT TO FINISH. B. NC60 Warm-up Warm-up (No Measure) 3 ROUNDS 100m Run 5 Push Up to Pike 10 Bent Over IYT* 10 Alt. V-Ups *This can be performed with light weight or no weight. In a bent over position, the athlete will raise the arms up to create the...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME 20-25-30-35-40* Cal Bike 10-15-20-25-30 Toe to Bar *Alt Bike Cals… 15-20-24-28-32 (Score is TIme)GOAL: EFFORT | This workout involves a measure of pacing. Up ladders like this are tricky because the 1st round tricks you into a faster pace than you will be able to sustain. One trick…use some of that workout hype to push your pace in the 1st round BUT then you need to settle back to you pace that you can sustain. If you come out too hot through the first 3 rounds, the last 2 rounds will bury you. B. NC60 Warm-up Warm-up (No Measure) 2 ROUNDS 30 Single Unders 5 Bootstrappers 7 Wall Ball Front Squats 7 Wall Ball Push Press 2 ROUNDS :30 Double Under Practice 7 Up-Downs* 7 Wall Ball Thruster *Perform 5 Burpees in the Second Round Strength Back Squat...Read more

CrossFit Mettle and Honor – Open Gym Warm-up Warm-up (No Measure) 2-3 ROUNDS 250/200m Row 12 Air Squats* 10 Alt. Plank DB Rows 8 Push-Ups (option to do use the dumbbells and do Deficit Push-Ups) *In the 2nd Round, perform 6 Single Arm DB Front Squats (6 Squats w/DB in the right front rack, then switch arms) Strength Metcon (No Measure) 3 SETS FOR QUALITY 12 Shoot Throughs* 6/6 DBL DB Front Foot Elevated Split Squats *Use parallettes, set of DB’s on top of a short stack of plates, or use boxes. -Rest As Needed b/t Sets- (No Measure) Workout Metcon (3 Rounds for time) 3 SETS 250/200m Row 12 DBL DB Front Squats (50/35)|(35/20) 6 DB Renegade Rows 12 DBL DB Front Squats 250/200m Row -Rest 2:00 b/t Sets- (Score is Each Set for Time) KG DB: (22.5/15)|(15/10)Read more

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