Announcements

Get your CFMAH Hoodies, and buy fall gear here: https://bit.ly/3Uxl3uh

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 4 MINUTES

500/400m SkiErg

100′ HS Walk

-Rest 1:30 b/t Sets-

*Pick up where you left off. Each 5′ counts as 1 rep.

(Score is Total Rounds + Reps)

GOAL EFFORT | RPE 6-7 — Classic combo of HR elevation/ muscle fatigue into high skill movement. The shoulders/ triceps are going to get burnt out on the SkiErg which will make the HS Walk tough. Give yourself a small break before kicking up and break earlier than you think you need to because you have multiple rounds of this couplet and you don’t want to reach failure in the first AMRAP.

B. NC60

Warm-up

2 ROUNDS

:40 Cal Bike

8 BB Strict Press w/ :01 Pause OH

10 Slam Ball G2OH

20 Crossbody Mountain Climbers

Into…

1-2 ROUNDS (Time Permitting)

6 Scap Push-Ups + Push-Up

8 BB Push Press

10 Slam Balls

12 Alt. DB Bent Over Rows

Strength

Split Jerk (2-2-2-2-2*)

*Start Moderate-Heavy and build to Heavy.

(Score is Weight)

Week 5 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

5 Renegade Rows (50/35)|(35/20)*

10/8 Cal Bike

20 Slam Balls (30/20)|(20/10)

40 Alt. Crossbody Mountain Climbers

*1 Rep= Push-Up + Row (R) + Row (L).

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/10)

KG SB: (15/10)|(10/5)

C. STRENGTH / GYMNASTICS

Bench Press (ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Bench Press )

GOAL: HEAVY | RPE 6-7 — First off, LIFT WITH A SPOTTER! Make sure you always have a super friend to help if you need it when benching over the next few weeks. I would recommend hitting sets E/ 2:00. Start with a set of 10 at light weight, then 8 at light-mod weight and so on until you reach the final 5-6mins where you can make your heavy attempts. 2-3 heavy 1-Rep attempts tops!

Week 1 of 6