CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
GOAL: SPRINT | Everything unbroken? Sub 5:00? If you arent interested in doing HSPU, can you make this more of a strength building workout with a DB strict press 50/35…very different feel but valuable nonetheless.

B. NC60

Warm-up

Warm-up (No Measure)

2 SETS (7:00 CAP)

100m Run

10/10 Leg Swings

8 Samson Lunges

8 Good Mornings

10 Dead Bugs

Into…

2 SETS

200m Run

5 Lunge + Lunge + Air Squat

10 Plate Ground to Overhead

10 Alt. V-Ups

Workout

Metcon (Time)

FOR TIME

800m Run

50 Walking Lunges

50 Sit-Ups

200m Run

50 Up-Down Box Step-Overs (24/20)

200m Run

50 Sit-Ups

50 Walking Lunges

800m Run

(Score is Time)

Finisher

Metcon (No Measure)

2-3 SETS FOR QUALITY*

1:00 Elbow Plank

:30 Left Side Plank

:30 Right Side Plank

1:00 Elbow Plank

*Must be performed unbroken. Lower times as needed.

-Rest as Needed b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Overhead Squat (1-1-1-1-1*)

Set 1 – Moderate-Heavy

Set 2 – Moderate-Heavy+

Sets 3-5 – Build to Heavy

(Score is Weight)

GOAL: HEAVY | Let’s see what you got for your heavy single! Make sure you warm-up to moderate -heavy before your first working set.