CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (Time)
4 SETS
800m Run
-Rest 2:00-
400m Run
-Rest 1:30-
200m Run
-Rest 3:00 b/t Sets-
(Score is Slowest Set)
GOAL: EFFORT | RPE 6-7 — Almost 4 miles of running today so pace yourself accordingly. We did a bunch of 800m intervals last week so start with one of your moderate-hard pace times and try to increase it each set. The 400m Run should take roughly half or a little less than the 800m and the 200m should be just below a sprint. We are scoring overall time for a set today so don’t leave it all out there on the 800m and then just try to hang on, you should be confident that you can put forth the same effort or a fast effort going into the next piece of the set!
B. NC60
Warm-up
1 ROUND
30 Single Unders
10 Scap Push-Ups
10 Clean Deadlifts
100m Run
Into…
2 ROUNDS
30 High Jump Single Unders or Double Unders
10 Clean High Pulls
2 Wall Walk or 10 Single DB Strict Press
100m Run
Strength
Metcon (Weight)
EVERY 1:30 x 7 SETS*
1 Power Clean
+
1 Deep Hang Power Clean
*Start Moderate and build to Moderate-Heavy. Catch at parallel or slightly above.
(Score is Weight)
Week 5 of 9
Workout
“THE FIFTH ELEMENT” (5 Rounds for time)
5 ROUNDS FOR TIME
50 Double Unders
10 Deadlifts (135/95)|(95/65)
5 Hang Squat Clean & Overhead
10 Handstand Push-ups
100m Run
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
NOTE: New Benchmark.
C. STRENGTH / GYMNASTICS
Metcon (8 Rounds for weight)
1.) 3 SETS
Pausing Clean Deadlift @90% of 1-Rep*
*1 Rep= Pause 2″” from floor, below the knee, above the knee, stand tall, and then lower the bar back to the floor to start next rep.
-Short Rest b/t Part 1 & Part 2.
2.) 5 SETS
2 Clean Pulls*
*Set 1+2 @ 90%
Set 3+4 @ 100%
Set 5 @ 105%
(Score is Weight)
GOAL: HEAVY | RPE 4-5 — COMPLETE BEFORE METCON. Same idea as Tuesday. The Clean presents the challenge of keeping the arms long and not pulling early. For the Pausing DL this will be easy but try to have the same long arms during the Clean Pulls. The arms only bend after the hips extend!