CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Goal is a bike sprint every round, sub :45! Then see if we can get our hands on the barbell right away and unbroken. COMPETE | PART 1 AMRAP x 8 MINUTES (AMRAP – Rounds and Reps) 1-2-3-4… Shuttle Run* 2-4-6-8… Alt. KB Snatch (53/35) 3-6-9-12… Toes to Bar *1 Rep = 25′ down + back (Score is Rounds + Reps)GOAL: RPE 9 | We want to build up to a sprint pace here. Start smooth and then increase the pace each round! COMPETE | PART 2 3 SETS (No Measure) 4 Alt. Back Rack Lunges* -Quick Rest- 5 Tall Hurdle Jumps** *Very Heavy weight **As High As Possible (See instructions below) (No Measure)GOAL: RPE 9 | Keep loading up those lunges! The legs should be starting to get more...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS :45 Bike* 10 Good Morning (option to add empty barbell to back rack) 10 Glute Bridges 5/5 Cat-Cow 5/5 Thread the needle rotations Into 2 ROUNDS :45 Bike* 10 BB RDL 10 Superman Holds (:03-:05 per hold) *Increase pace each round Strength – All Deadlift (1×5 @ RPE 6 1×5 @ RPE 7 1×5+ @ RPE 8) (Score is Weight) Week 2 of 6 Strength | 5-3-1 Cycle Workout – Performance EVERY 3:00 x 5 SETS (Time) 15/12 Cal Bike 7 Deadlifts (275/185) -Rest w/ Time Remaining- (Score is Slowest Time) KG BB: (125/85) Workout – Fitness EVERY 3:00 x 5 SETS (Time) 12/10 Cal Bike 7 Deadlifts (185/135) -Rest w/ Time Remaining- (Score is Slowest Time) KG BB: (60/42.5) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 10 SLOW Bird Dogs 10 Slow...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: The shoulders are going to take a hit but we want to focus on the legs when we get to the Thrusters. Can we hit those unbroken even with the shoulder fatigue? COMPETE | PART 1 EMOM x 12 MINUTES (No Measure) MIN 1 – 3/3 Rope Pull-Ups MIN 2 – 8-12 Strict Dips* MIN 3 – Practice Crossover Doubles MIN 4 – Rest *Option for Rings, Dip Bar or Matador if available (No Measure)GOAL: RPE 7 | Focus on quality movement and stay consistent each round. Have fun with the Crossover Double Practice. Perform a Single-Single-Double or Single-Double format if necessary. We’re focusing on minimizing tripping on the rope as much as possible in the minute of work. COMPETE | PART 2 4 SETS (Time) 10 DB Box Step...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1-2 SETS (MOBILITY) 8 Wrist Rocks 8 Cat Cows 4 Yoga Push-Ups 8 Scap Wall Slides 8 Boot Strap Squats Into… 1 ROUND 6 Empty Barbell Strict Press 6 Up-Downs 6 Push-Ups to Pike 6 Empty Barbell Front Squats Into… 1 ROUND 6 Empty Barbell Push Press 6 Burpees 6 Alt. Lateral Jumps Over Bar 6 Empty Barbell Thrusters Strength – All Push Press (1×5 @ RPE 6 1×5 @ RPE 7 1×5+ @ RPE 8) (Score is Weight) Week 2 of 6 Strength | 5-3-1 Cycle Workout – Performance FOR TIME (Time) 40 Shoulder to Overhead (115/75) 30 Burpees Over Bar 20 Thrusters (Score is Time) KG BB: (52.5/35) Workout – Fitness FOR TIME (Time) 40 Shoulder to Overhead (75/55) 30 Burpees 20 Thrusters (Score is Time) KG BB: (35/25) Optional Finisher – All FOR QUALITY (No Measure)...Read more

CrossFit Mettle and Honor – NC FLEX Strength 2-3 SETS (Weight) 12-15 Slight Incline DB Bench Press (Myo Reps)* Rest 2:00 8-12/8-12 Single Arm DB Row (Moderate) -Rest 3:00 b/t Sets- *For Myo-reps, start with an activation set of 12-15 reps to near failure on the slight incline dumbbell bench press. Rest for 15-20 seconds, then perform 3-5 reps for multiple mini-sets until you can no longer complete a set of at least 3 reps. The goal is to squeeze out 3-5 mini “”rest-pause”” sets after your activation set. (Score is Weight on DB Press)GOAL: RPE 9 | Week 3 of 6. Focus on driving each set to near failure on the DB bench press. Aim for full muscle fatigue—by now, your body should feel more comfortable with the weight, so push your limits while staying strict and no sloppy reps. Rows should feel strong, but keep them controlled to...Read more