CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Don’t lose this on the Double Unders. If 125 is a comfortable number then aim for unbroken. Hard Pace on the Row with a little left in the tank to be able to push the descending reps. Aim for 10+ Chest to Bar every time we get on the Pull-Up Bar. Perform the following for the Skill: 1 Kip Swing + 1 Chest to Bar or Pull-Up + 1 Bar Muscle Up COMPETE | PART 1 Split Jerk (5×2) (Score is Weight) GOAL: RPE 9 | Only focusing on the Split Jerk today. Key is think about punching “DOWN” into the split instead of trying to push the bar up. In your first 2-3 warm-up sets make sure we are pausing in the catch to reinforce the Split stance. COMPETE...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 PREP ROUND* 10-12 Supinated Band Pull Aparts 10-12 Banded Upright Rows 10-12 Overhead Band Pull-Aparts 6/6 Crossbody Band Pull-Aparts 10-12 Straight Arm Banded Push-Downs *Use a light-moderate band tension. Into… AMRAP x 6 MINUTES 40 Single Unders* 10/8 Cal Row 8 Ring Rows 6 Scap Pull-Ups *At 3:00 option to switch to 25 Double Unders. Skill – All Metcon (No Measure) 1.) EMOM x 5 MINUTES* 2 Bottom to Half Strict Pull-Up + 2 Top to Half Strict Pull-Up + 1 Strict Pull-Up *Band Optional. -Short Rest b/t P1 & P2- 2.) EMOM x 5 MINUTES 1 Kip Swing + 1 Chest to Bar or Pull-Up + 1 Kip Swing (No Measure) Workout – Performance FOR TIME (Time) 125 Double Unders Into… 10-20-30-20-10 Cal Row* Chest to Bars Into… 125 Double Unders *Alt. Cals: 8-15-25-15-8 (Score is Time) Workout...Read more

CrossFit Mettle and Honor – NC FLEX Strength 3 SETS (Weight) 12/12 Single-Leg Landmine RDL (Heavy) -Rest 2:00 b/t Sets- (Score is Weight)GOAL: RPE 9 | These are a new favorite of mine to target the glutes and load one leg at a time. Go HEAVY on these today. Use lifting straps if you have them. Enjoy. Bodybuilding Metcon (Checkmark) 1.) 3-4 SETS 3/7 Method Chin-Up (weighted, if possible) 3/7 Method Sets = Perform a cluster set of 3, 4, 5, 6, and then 7 reps with :15 rest between each set. -Rest 3:00 b/t Sets- (Score is Weight) (No Measure) 2.) 3-4 SETS Max Reps Single-Arm Banded Pulldown -Rest 1:00- 20-24 DB Top Down Gorilla Row (Moderate) -Rest 2:00 b/t Sets- (No Measure) 3.) 3-4 SETS 3/7 Method* Single KB Horn Curls 3/7 Method Sets = Perform a cluster set of 3, 4, 5, 6, and then 7 reps...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Burpees should be one pace from start to finish or increase pace throughout the descending reps but you should not slow down your Burpees at any point. Unbroken on the Hang Squat Snatch. If lifting is your jam, consider (155/105). COMPETE | PART 1 EMOM x 32 MINUTES (No Measure) MIN 1 – 12/10 C2 Bike MIN 2 – 12-15 GHD Sit-Ups MIN 3 – 12/10 Cal Ski MIN 4 – 8-12 Handstand Push-Ups (No Measure)GOAL: RPE 7 | As we continue to follow this format. We are seeing a slight increase in our time domain from 28-32 minutes now. Continue to keep the effort consistent but for one more round than previous weeks. COMPETE | PART 2 5 SETS (No Measure) 2-3 Toes to Ring + Ring Muscle Up*...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 4 ROUNDS :15 Up-Downs :15 Groiners :15 Jumping Squats :15 Push-Ups Into… 2 ROUNDS 5 Burpees Over Bar 10 PVC Pass Through 5 PVC Overhead Squat 5 PVC Snatch Balance *2nd Round perform the OHS and Snatch Balance with a barbell. Strength – All Snatch (5×2*) *Goal is 70-80% or Moderate-Heavy. Option for Squat or Power. Does not need to be TNG. (Score is Weight) Week 3 of 6 Strength | Olympic Lifting Cycle Workout – Performance FOR TIME (Time) 25 Burpee Over Bar 5 Hang Squat Snatches (135/95) 20 Burpee Over Bar 4 Hang Squat Snatches 15 Burpee Over Bar 3 Hang Squat Snatches 10 Burpee Over Bar 2 Hang Squat Snatches 5 Burpee Over Bar 1 Hang Squat Snatches (Score is Time) KG BB: (60/42.5) Workout – Fitness FOR TIME (Time) 25 Burpees 7 Hang Power Snatches (95/65)...Read more