CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (No Measure)
3 ROUNDS FOR QUALITY
500/400m Row
10/10 Half Kneeling KB Press*
20 Alt. Russian KB Swings
500/400m Row
20 Ring Face Pulls
20 Alt. KB Gorilla Rows
*Option to complete Bottom Up KB Presses.
(No Measure)
GOAL: QUALITY | RPE 4-5 — It’s been a long week and tomorrow is going to be a challenge. EZ pace on the row, light to moderate weight KB’s and just flow through these 3 sets. Get sweaty and use this as active recovery for saturday’s session!
B. NC60
Warm-up
Warm-up (No Measure)
ON AN 8:00 RUNNING CLOCK…
1 ROUND
10 Clean Deadlifts
10 Barbell Strict Press
:20 Single Unders
10 Wall Ball Squats
Into…
1 ROUND
8 Upright Rows
8 Barbell Push Press
:20 High Jump Single Unders
10 Wall Ball Push Press
1-2 ROUNDS
6 Hang Muscle Cleans
6 Hang Power Cleans
6 Wall Balls
:20 Double Unders / Double Under Practice
Strength
Clean and Jerk (Heavy 1-Rep)
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Clean & Jerk
(Score is Weight)
Week 1 of 9
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES*
12 Wall Balls (20/14)|(14/10)
36 Double Unders
*Every 1:00 including 0:00 complete 1 Clean and Jerks (85% of 1-Rep Clean & Jerk).
(Score is Rounds + Reps)
KG WB: (9/6)|(6/5)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
“BYE BYE BICEPS”
3-4 SETS
8 Single Arm Twisting Curls w/ Iso Hold (R)*
8 Single Arm Twisting Curls w/ Iso Hold (L)*
8 DBL DB Twisting Curls
-Rest :30-
1:00 Max Banded Hammer Curls
-Rest 2:00-2:30 b/t Sets-
*Hold DB, palm up, at 90 degrees in corresponding hand while opposite arm completes reps and then switch.
(No Measure)
GOAL: EFFORT | RPE 6-7 — DB weight should be moderate to allow unbroken sets of 8 and a quick break before the final 8 DBL reps but keep the DB’s in your hands at all times! 1:00 of Banded Curls is a long time so go with a lighter band than you think and try to hold yourself to only one break! This is going to blow up those arms so make sure you brought your tank tops because sleeves won’t fit after today!