CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (4 Rounds for time)

4 ROUNDS FOR TIME

6 Ring Muscle-Ups

3 Snatches*

*Round 1: 135/95

Round 2: 155/105

Round 3: 185/135

Round 4: 205/145

(Score is Time)

GOAL: HEAVY | RPE 8-9 — The focus here is the Snatches, you can Power or Squat. The Strength EMOM will give you an idea of your 3 weights so even if you aren’t using what’s prescribed think about the weights feeling Mod – Mod-Heavy – Heavy. You MIGHT be able to cycle the first weight but after that singles will be the way to go! Take you time with your setup and b/t reps so you don’t miss any reps!

B. NC60

Warm-up

3 ROUNDS

:40 Bike

20ft Crawl*

8 Up Downs

6 Lunges + 6 Low Box Step Ups

*Round 1: Perform Straight Leg Bear Crawl

Round 2: Perform Quadruped Crawl or Bent Leg Bear Crawl

Round 3: Perform a Walking Groiner, complete groiner on one side, then crawl forward into the next Groiner (Lizard Crawl for an extra challenge)

Extended Warm-up

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :40 Parallette or Box Shoot Thrus

MIN 2 – 10 Back Rack Alt. Lunges*

MIN 3 – 4 Burpee Box Crawl Overs**

*Start with empty bar and build to or past workout weight.

**Increase box height each round if possible.

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 24 MINUTES

40/30 Cal Bike

30 Sit-Ups

20 Back Rack Alt. Lunges (95/65)|(65/45)

10 Burpee Box Crawl Overs (Athlete Choice)*

*Standard height is 30/24, however if higher boxes are available athletes can complete Box Crawl over to a higher box.

(Score is Rounds + Reps)

KG BB: (42.5/30)|(30/20)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 28 MINUTES*

50/40 Cal Bike

40 Sit-Ups

30 Back Rack Alt. Lunges (95/65)|(65/45)

20 Burpee Box Crawl Overs (Athlete Choice)**

*P1 works while P2 Rests. Split work as needed.

**Standard height is 30/24, however if higher boxes are available athlete can complete Box Crawl over to higher box.

(Score is Rounds + Reps)

KG BB: (42.5/30)|(30/20)

C. STRENGTH / GYMNASTICS

Metcon (12 Rounds for weight)

EMOM x 12 MINUTES

3 Power Snatches

(Score is Weight)

GOAL: HEAVY | RPE 6-7 — Start light and build up to at least your second heavy weight for the conditioning piece. Goal should be to start as TNG while light and once it gets heavier hit quick singles. You can play with the Power or Squat variation of the Snatch in preparation for the workout. Keep things snappy, and if a weight doesn’t feel great, don’t increase…don’t force what’s not there! Quality over loading everyone!