CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

“REGIONAL EVENT 18.5”

FOR TIME

50 Handstand Push-Ups

50 Toes to Bar

50/40 Cal Bike

50 DB Farmer Box Step-Overs (50/35)*|(24/20)

50ft Single DB OH Walking Lunge (R)

50ft Single DB OH Walking Lunge (L)

*Regional DB weight was 70/50. Option to use this weight but work ust be finishing before 20:00.

(Score is Time)

GOAL: EFFORT | RPE 6-7 — This will feel like a Grind but the goal is to make it an effort and not pass the 20:00 cap! Break up the HSPU/ TTB smartly to keep sets consistent and not burn up early. Keep the Cal Bike a solid 80% so you can get off, shake out the legs and tackle the real test…the 50 Box Step-Overs. After you’re done with those it’s just 100ft b/t you and freedom so keep those 50ft Lunge distances unbroken!

B. NC60

Warm-up

Warm-up (No Measure)

BIKE (Light-Moderate Pace)

:30 Legs Only

:30 Arms Only

:30 Arms and Legs

Into…

2-3 ROUNDS

5 Inch Worms + Push-Up

10 Up-Downs

20 Shoulder Taps

10 DB Bent Over See-Saw Row

Workout

Metcon (AMRAP – Rounds and Reps)

3 SETS*

AMRAP x 7 MINUTES

12/10 Cal Bike

10 Alt. No Push-Up Renegade Rows (50/35)|(35/20)

8 Burpees

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG KB: (32/24)|(24/16)

Finisher

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :40 Russian Twists

MIN 2 – :40 Alt. DB Plank Taps

MIN 3 – :40 Tuck Hold

(No Measure)

C. STRENGTH / GYMNASTICS

Back Squat (1×5 / 1×5 / 1×5 / 1×5*)

1.)

1×5 @ 60%

1×5 @ 65%

1×5 @ 70%

1×5 @ 75%

-Rest As Needed b/t Sets-

(Score is Weight)

-Short Rest b/t Part 1 & Part 2-

Front Squat (1×5 / 1×5 / 2×5)

2.)

1×5 @ 60%

1×5 @ 65%

2×5 @ 70%

(Score is Weight)

Hatch Week 10 Day 2

GOAL: EFFORT | RPE 4-5 — Mobilize after this for 15:00-20:00. Rest hard tomorrow because next we are going above 100% for the Back Squat. LET’S GO!