CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (5 Rounds for time)

5 SETS

40/30 Cal Bike*

*All efforts must be within :05 of one another.

-Rest Double Time of Each Effort-

(Score is Time for Each Set)
GOAL: EFFORT | This is a mix between effort, quality, and grind. Effort due to the pacing. Quality due to the precision of the pacing. Grind due to the cement leg syndrome that will set it. Can you figure out this razor thin pacing assignment? TIP…do a 20 cal warm-up at a pace you think you can hold then go for it.

B. NC60

Warm-up

Warm-up (No Measure)

3 SETS (7:00 CAP)

8 Behind the Neck Press

:20 Overhead Hold

6 Up-Down Step-Ups

:20 Tall Plank

8 Tuck-Ups

Strength

Metcon (Weight)

EVERY 1:30 x 6 SETS

Build to a Heavy Complex…

1 Snatch Pull

+

1 Power Snatch

+

1 Overhead Squat

*Start Moderate & Build to Heavy.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

1 Power Snatch (Athlete Choice, AHAP)*

2 Burpee Box Jumps (30/24)

4 Handstand Push-Ups

*Option for Full Snatch. Either choice, must be an automatic ‘heavy’ weight, no misses.

(Score is Rounds + Reps)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

3 SETS

Max Strict Pull-Ups

-Rest :15-

Max Strict Toes to Bar

-Rest :15-

1:00 Bar Hang

-Rest as Needed b/t Sets-
GOAL: QUALITY | Strict strength but perhaps even more…GRIP STRENGTH. Grip is an unsung hero of being STRONG AF. You’d be surprised…improve your grip and forearm strength and watch your bodyweight movements get better. Even more…watch your OLY get better. Grip is HUGE in OLY. If you’re not able to hang onto the bar…it ain’t going anywhere. This portion is meant to have your forearms burning.