CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (Distance)
3 SETS
ON A 10:00 RUNNING CLOCK…
Max Distance Run
-Rest 3:00 b/t Sets-
(Score is Lowest Distance)
GOAL: EFFORT | RPE 6-7 — WOO thats a lot of running! Today is about finding your consistent pace and sticking to it for all 10:00. The goal should be about a mile and change. With so much time spent running lets focus on our breathing today. Find a cadence of 4-6 footfalls where you breathe in and then exhale out. This will help keep the HR consistent and hopefully not spike up too aggressively!
B. NC60
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
8 Groiners + Twist
8 Air Squat w/ :01 Pause at the bottom
8 Wall Ball Push Press
8 Barbell Deadlifts
16 Alt. Elbow Punches
Strength
Metcon (4 Rounds for weight)
4 SETS*
1 Clean
+
1 Hang Squat Clean
-Rest As Needed b/t Sets-
*Start Moderate and build to heavy. Clean can be Power or Squat.
(Score is Weight)
Week 6 of 9
Workout
Metcon (Time)
ON A 15:00 RUNNING CLOCK…
Complete as much of the work as possible…*
150 Wall Balls (20/14)|(14/10)
75 Hang Power Cleans (115/75)|(75/55)
*Partition as needed. If you do not complete all 225 reps, every rep left at the 15:00 is added as seconds to your time. Ex: Complete only 200 reps…score is 15:25.
(Score is Time)
KG WB: (9/6)|(6/5)
KG BB: (52.5/35)|(35/25)
C. STRENGTH / GYMNASTICS
Clean (2-2-2-2-2*)
1.) 5 SETS
2 Cleans from Blocks @80-85%*
*Bar should start below knees.
(Score is Weight)
-Short Rest b/t Part 1 & Part 2.
Clean Pull (2-2-2-2-2*)
2.) 5 SETS
2 Clean Pulls*
*Set 1+2 @ 100%%
Set 3+4 @ 105%
Set 5 @ 110%
(Score is Weight)
GOAL: HEAVY | RPE 4-5 — COMPLETE BEFORE METCON. Today we work on building acceleration through the from below the knee. With the bar starting higher and from a dead stop we need to really accelerate fast to get the bar moving and to get under the bar. If no access to blocks, use a stack of plates but be careful of the rerack back down. For the Clean Pulls still remember to keep the arms long!