CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: 2 Big sets on the Wall Balls. Don’t try to win the workout here. Focus on big sets on the barbell without resting too long between breaks. COMPETE | PART 1 EMOM x 36 MINUTES (No Measure) MIN 1 – 12/10 Cal Ski MIN 2 – 8-12 DB Farmers Alt. Step-Ups (50/35)|(20) MIN 3 – 8-12 Lateral Burpee Over DBs MIN 4 – 12-16 Alt. Pistols (No Measure)GOAL: RPE 7 | A little more shoulder intensive on this one. Continue to hit reps where we can stay consistent throughout the cycle. COMPETE | PART 2 5 SETS (Weight) 3 Paused Dips off the Rack* *:03 pause in the dip -Rest As Needed b/t Sets- (Score is Weight)GOAL: RPE 9 | We want these heavy. Extra post 1-Rep accessory to our...Read more

CrossFit Mettle and Honor – NC FLEX Strength Shoulder Press (6-4-2-6-4-2) -Rest 3:00 b/t Sets- (Score is Weight) GOAL: RPE 8 | Week 1 of 6. We are going to see this wave-loading scheme two more times this cycle. The goal today is to build to a moderate-heavy double on the first wave and then a heavy double that is well short of failure on the final set of the session. Bodybuilding Metcon (Checkmark) 1.) 2-3 SETS 10/10 Single-Leg Landmine RDL (Heavy) -Rest :30- 12/12 Glute-Dominant DB Step-ups -Rest 1:30 b/t Sets- (No Measure) 2.) 3-4 SETS 12-16 Neutral Grip DB Bench (Moderate) -Rest 1:00- Max Set DB Push-Ups (Minimum 10) -Rest 1:00 b/t Sets- (No Measure) 3.) 2-3 SETS 12-16 Front Foot Elevated Reverse DB Lunge (Moderate) -Rest 1:00 b/t Sets- (No Measure)GOAL: RPE 9 | Find something to elevate the front foot on the reverse lunges so that...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) *GENERAL WARM-UP* 1 ROUND 10 Toe Touch Jumping Jacks 5/5 Groiner + Twist 5/5 Split Squat 5 Squat + 5 Jumping Squat 5 Push Up to Down Dog Into… *SPECIFIC WARM-UP* 2 ROUNDS 10 WB Ground to OH 5 Hang Muscle Clean* 10 Elbow Punches 5 Front Squats 5 OH Press** *2nd Round perform Hang Power Clean **2nd Round perform Push Press Strength – All Clean and Jerk (ON A 25:00 RUNNING CLOCK… Build to a 1-Rep Clean & Jerk) (Score is Weight) Week 6 of 6 Strength | Olympic Lifting Cycle Workout – Performance FOR TIME (Time) 40 Wall Balls (20/14) 30 Power Cleans (135/95) 20 Shoulder to Overhead 10 Thrusters (Score is Time) KG WB: (9/6) KG BB: (60/42.5) Workout – Fitness FOR TIME (Time) 40 Wall Balls (14/10) 30 Power Cleans (95/65) 20 Shoulder to Overhead 10...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 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