CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Let’s work on our Ring Muscle Ups. Aim to keep these unbroken along with the Deadlifts. COMPETE | PART 1 4 SETS (Time) 10 DB Snatch (50/35)(Arm 1) 25′ OH Walking Lunge (Arm 1) 25′ Handstand Walk 10 DB Snatch (50/35)(Arm 2) 25′ OH Walking Lunge (Arm 2) 25′ Handstand Walk -Rest 2:00 b/t Sets- (Score is Slowest Set)GOAL: RPE 8 | Big shoulder pump. 2:00 rest so aim to push the pace and keep the intensity up each set. COMPETE | PART 2 4 SETS FOR QUALITY (No Measure) 12 Supinated DB Incline Press 8/8 SA KB Supported Bent Over Row 1:00 Weighted Plank -Rest as Needed b/t Sets- (No Measure)GOAL: RPE 6 | Upper body and core quality work. We’re working to keep the joints healthy here. Keep...Read more

CrossFit Mettle and Honor – NC FLEX Strength 16-12-8 (Weight) DB Bulgarian Split Squat Right Leg (Moderate) -Rest 1:00- DB Bulgarian Split Squat Left Leg (Moderate) -Rest 2:00 b/t Sets- (Score is Weight)GOAL: RPE 9 | Everyone loves these split squats. Go heavier than you’ve used in prior weeks. We still want to be well short of failure, but we do have fewer reps, so let’s do more weight! Spoiler alert—these split squats will still show up in the next cycle! Bodybuilding Metcon (Checkmark) 1.) 3 SETS 8-12 Front Squat (Moderate) -Rest :30- 10-12 Hamstring Curl on Rower (OR Medicine Ball) -Rest :30- 16-20 DB Alternating Reverse Lunges (Moderate) -Rest :30- 12-16 DB RDLs (Moderate) -Rest :30- 20-30 Jumping Squats -Rest 4:00 b/t Sets- 2.) 3 SETS 16-20 Landmine Rotations (Moderate) -Rest 1:30 b/t Sets- (No Measure)GOAL: RPE 10 | One final, brutal lower body session for this cycle. Keep...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 20 Toe Touch Jumping Jacks 20 Alt. Mountain Climbers 20 Alt. Shoulder Taps 10 Alt. Step Ups 5 Air Squats + 5 Jumping Squats into… 2 ROUNDS 6 Box Jumps 6 Sit-Ups 6 Push-Ups 6 Hang Muscle Clean 6 OH Press* *2nd Round perform from behind the neck Workout – Performance AMRAP x 25 MINUTES (AMRAP – Rounds and Reps) 9 Back Squats (155/105) 15 Push-Ups 21 Box Jumps (24/20) 27 Sit-Ups (Score is Rounds + Reps) KG BB: (70/47.5) Workout – Fitness AMRAP x 25 MINUTES (AMRAP – Rounds and Reps) 9 Back Squats (115/75) 12 Push-Ups or Knee Push-Ups 15 Box Jumps (20) 21 Sit-Ups (Score is Rounds + Reps) KG BB: (52.5/35) Optional Cool Down – All 2 SETS FOR QUALITY (No Measure) 10 SLOW Alt. Scorpions 1:00 Olympic Wall Stretch :45/:45 Piked Calf Stretch...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Big sets on everything. Goal is unbroken on the Back Squats. 1-2 Sets on the Push-Ups. Push the Box Jumps and recover on the Sit-Ups COMPETE | PART 1 Power Snatch (ON A 10:00 RUNNING CLOCK Build to a Heavy 10-Rep Power Snatch) (Score is Weight) GOAL: RPE 8 | We’re looking for Touch and Go and Unbroken. Don’t expect to hit high percentages. You can pause overhead or you can pause at the hip, but we cannot rest on the ground at any point. COMPETE | PART 2 5 SETS (Time) 60 Crossover Singles 20 Cal Row -Rest 1:00 b/t Sets- (Score is Slowest Set)GOAL: RPE 8 | Push the pace. Goal is unbroken on the Jump Rope, look to aim for around :30-:40. Hard effort on the row...Read more

CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 6-8 Weighted Chin-ups -Rest 1:00- 12-16 Pronated Grip Seated DB Shoulder Press (Moderate) -Rest 2:00 b/t Sets- (Score is Weight on DB Shoulder Press)GOAL: RPE 8 | If you cannot get a minimum of 6 weighted chin-ups, go with just bodyweight. If you fall below 6 reps of bodyweight chin-ups, use a band or perform negatives. You should see progress here compared to weeks 2 and 4. Finish strong, but no sloppy reps. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 10-14 Single-Arm DB Row (Moderate) -Rest 1:30- 8-12/8-12 Single-Arm DB Push Press (Moderate) -Rest 1:30 b/t Sets- (No Measure) 2.) 2-3 SETS 6-8 DB Lateral Raises, 1+1/2 Reps (Moderate) -Rest :15- 12-16 DB Lateral Raises (Moderate) -Rest :15- 24-30 DB Lateral Raises, 1/2 Reps (Light) -Rest 2:00 b/t Sets- 3.) 2-3 SETS 20 Weighted Sit-ups -Rest 1:00- 8-12 Ab Rollouts...Read more