CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

3 ROUNDS FOR TIME

5 Bar Muscle-Ups

7 DB Thrusters (50/35)

20/15 Cal Row

(Score is Time)
GOAL: SPRINT | Unbroken and gross. The question you need to ask yourself in workouts in this is…how much can you / do you want to hurt on the row. The row is the game changer in this workout. Those who gamble could be rewarded or punished depending on how much you push the row. Will you sprint the first round and try hold on? Or will you make your move in round 2? Trying to catch up in round 3 will not work. Can anyone hold 1:30 per round?

B. NC60

Warm-up

Warm-up (No Measure)

1:00 Walking Lunges w/ Arm Crosses

1:00 Slow PVC Passes

1:00 Perfect Air Squat w/ Wide Grip Press at Bottom*

*Squat down with PVC on shoulders, at the bottom of the squat…press the PVC to the OH position then pull back down, stand. Repeat for the rest of the minute.

-Quick Rest (grab/pick-up barbell)-

AMRAP x 3 MINUTES

10 Jumping Jacks

5 Behind Neck Wide Grip OH Press (w/ barbell)

10 Alt. Groiners

Strength

Overhead Squat (3×6*)

*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 85%. Focus on perfect movement.

Week 4 of 8

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

6 Power Snatches (115/75)|(75/55)

8 Alt. Back Rack Lunges*

10 Overhead Squats

*Each step = 1 Rep

(Score is Time)

KG BB: (52.5/35)|(35/25)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. Perform after your GPP & Conditioning. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.

(No Measure)