CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Biggest focus is the Row. You know you’re going to be fatigued from the other movements so let’s make sure we’re setting a pace for ourselves that we are never going to drop below. COMPETE | PART 1 “AVA” (AMRAP – Rounds and Reps) AMRAP x 20:53 MINUTES 400m Run 21 Ground to Overhead (95/65) (Score is Rounds + Reps) *NOTE: Ava Khalipa was born on 4/21 at 2:53am weighing 9lbs 5oz. This workout is Jason’s tribute to Ava, a survivor of leukemia. KG BB: (42.5/30)GOAL: RPE 8 | This is a tough grind. Keep the Run consistent, goal is big sets on the barbell. COMPETE | PART 2 ON A 20:00 RUNNING CLOCK…* (No Measure) EZ C2 Bike *Every 4:00 perform 3 Strict Chest to Bar Pull-Ups + 6...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 5 MINUTES (:40 ON /:20 OFF) MIN 1 – Single Unders MIN 2 – Single Leg Single Unders (:20 per leg) MIN 3 – Run In Place Single Unders MIN 4 – Scissor Kick Single Unders MIN 5 – Single Unders Into… 1 ROUND 1:00 Row (24-28 s/m) 10 Alt. Deadbugs 5/5 Split Squats Into… 1 ROUND :45 Row (28-30 s/m) 10 Hollow Rocks 10 Alt. Step-Ups Into… 1 ROUND :30 Row (30-34+ s/m) 10 Sit-Ups 10 DB Goblet Alt. Box Step-Ups Workout – Performance FOR TIME (Time) 120 Double Unders 80/60 Cal Row 60 Sit-Ups* 40 DB Goblet Alt. Box Step-Ups (50/35)|(24/20) 100 Double Unders 60/50 Cal Row 40 Sit-Ups* 30 DB Goblet Alt. Box Step-Ups 80 Double Unders 40/30 Cal Row 20 Sit-Ups* 20 DB Goblet Alt. Box Step-Ups *Option for V-Ups. (Score is Time) KG...Read more

CrossFit Mettle and Honor – NC FLEX Strength 2-3 SETS (Weight) 6+ Tempo Heels Elevated Front Squat (30X0) -Rest :10- 12 Fast, No-Lockout Back Squat (Moderate) -Rest :10- 50 Walking Lunge Steps (Light or Bodyweight) -Rest 3:00 b/t Sets- (Score is Weight on Front Squat)GOAL: RPE 9 | Bringing this BRUTAL combo back from Week 1. And yes, we will see this one more time for Week 5. Remember, we are focusing on progressive overload through VOLUME this cycle. If you did two SETS last time, go for a third. If you did four SETS last time, try to squeeze out an extra rep or two on the front squat. Also—remember that the key on the back squats here is SPEED. Enjoy. Bodybuilding Metcon (Checkmark) 1.) 2 SETS 12/12 Glute-Dominant Step-ups (Moderate) -Rest 1:00- 12 DB RDLs (Moderate-Heavy) -Rest 2:00 b/t Sets- (No Measure) 2.) 3 SETS 12 Hanging Knee...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: No hesitation here, keep moving from start to finish. Try to take the Burpees to the end of the 2:00 with no more than :05 buffer before hitting the BMU. If these are your jam let’s get after 5 reps of the BMU. COMPETE | PART 1 FOR TIME (Time) 20 Handstand Push-Ups 50′ DBL DB Overhead Walking Lunge (50/35) 15 Strict Handstand Push-Ups 50′ DBL DB Front Rack Walking Lunge 10 Wall Facing Handstand Push-Ups 50′ DBL DB Farmers Lunges 50′ Handstand Walk (Score is Time)GOAL: RPE 8 | Make sure we’re being smart about how we are conserving our shoulders, Aim for unbroken on the Lunges. COMPETE | PART 2 FOR TIME (Time) 50 Cal Bike -Rest 3:00- 40 Cal Bike -Rest 2:00- 30 Cal Bike (Score is...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 10 Toe Touch Jumping Jacks 10/10 Big Arm Circles (Forward + Backwards) 10 Banded Pull Aparts 10 Banded Lat Pull-Downs 10/10 Banded Dante Rows 10 Hollow Rocks Into… 1 ROUND 8 Shoulder Taps 8 Scap Push-Ups 8 Up-Downs 8 Scap Pull-Ups Into… 1 ROUND 6 Push-Ups 6 Burpees 6 Glute Bridges 6 Kip Swings Strength – All Bench Press (3×6*) *Build to a Moderate-Heavy or Heavy weight and stay Moderate-Heavy or Heavy across all sets. (Score is Weight) Week 3 of 6 Strength | Volume/Capacity Cycle Workout – Performance ON A 12:00 RUNNING CLOCK… (AMRAP – Reps) Max Burpees to Target* **Every 2:00, including 0:00, complete 3 Bar Muscle-Ups. **Target ideally 6′ above standing reach. (Score is Total Reps of Burpees) Workout – Fitness ON A 12:00 RUNNING CLOCK… (AMRAP – Reps) Max Burpees to Target* **Every 2:00,...Read more