CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (1 Rounds for time)
2 SETS FOR TIME
5 Muscle-Ups
15 Wall Balls (30/20)
20 Box Jump Overs (30/24)
15 Wall Balls
5 Muscle-Ups
-Rest 3:00 b/t Sets-
(Score is Slowest Set)
GOAL: SPRINT | RPE 6-7 — This one is going to be a great test of keeping the intensity high and the transitions short with movements that are a bit more challenging. Keep the Mups unbroken the first round and then try to keep the second set to 2 sets. WB’s are 100% unbroken even with the heavier ball. Box Jumps should be speedy and take around 1:30-1:45. The long rest is intentional because you should be SPRINTING this out and feeling almost fully recovered by the end of the rest. Get after it!
B. NC60
Warm-up
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
400m Run @ Mod Pace
Into…
1 ROUND
12 Alt. Groiners
10 Air Squat + Thoracic Rotation
8 Push-Up to Pike
Into..
1 ROUND
200m Run @ Mod-Hard Pace
8 Barbell Strict Press
8 Barbell Back Squats
8 Up-Downs
Into…
1 ROUND
100m @ Hard Pace
10 Up-Down Over Bar
10 Front Squats
10 Push Press
Strength
Back Squat (1×3 / 1×3 / 1×3*)
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
Week 3 of 9
(Score is Weight)
Workout
“PUNCH OUT” (Time)
FOR TIME
800m Run
30 Thrusters (115/75)|(75/55)
30 Lateral Burpees Over Bar
(Score is Time)
KG BB: (52.5/35)|(35/25)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Pigeon Pose (R)
2:00 Pigeon Pose (L)
2:00 Corpse Pose (Rebound)
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (Weight)
EMOM x 5 MINUTES
5 Thrusters
-Into-
EMOM x 4 MINUTES
3 Thrusters
-Into-
EMOM x 3 MINUTES
1 Thruster
*Start light and build to a heavy 1-Rep Thruster for the day.
(Score is Weight)
GOAL: HEAVY | RPE 8-9 — DO BEFORE NCMETCON. Take these from the ground to work the Squat Clean right into the Thruster. No “”Jerk”” Thrusters where you push underneath the bar…one fluid motion down and up. If unable to make it happen lighten the load. This will be a great primer for Punch Out!