CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (Time)
5 ROUNDS
4 Shuttle Run*
20 GHD Sit-Ups
4 Shuttle Run
15 Handstand Push-Ups
4 Shuttle Runs
-Rest 1:30 b/t Sets-
*1 Rep= 25′ out, 25′ back.
(Score is Slowest Set)
GOAL: GRIND | RPE 6-7 — Be careful with a fast pivot to keep excessive twisting off the knee…think about fast through the middle and slow into the turns. 100 total GHD’s so be careful with the volume and mix and match w/ Sit-Ups if needed. HSPU should always be 2-3 sets!
B. NC60
Warm-up
Warm-Up (No Measure)
2 ROUNDS
10 Up-Downs
6 PVC Snatch Grip Deadlift
6 PVC High Pulls
6 PVC Pass Thrus + Air Squat
Into…
1-2 ROUNDS (Time Permitting)
6 Burpees Over Bar
6 Barbell Snatch Grip Deadlift
6 Barbell High Pulls
6 Barbell Hang Muscle or Power Snatch
Strength
Snatch (ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Snatch)
(Score is Weight)
Week 9 of 9*
*NOTE: Extra credit…wear a costume, post your video, and tag @nc.fit
Workout
WITCH PLEASE (Time)
13 ROUNDS FOR TIME
2 Hang Squat Snatch (135/95)|(95/65)
4 Burpees Over Bar
6 Pull-Ups
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
NOTE: New Benchmark.
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
1. 4 SETS
3-5 Strict Banded Low Ring Transitions
-Rest As Needed b/t Sets-
-Short Rest b/t Part 1 & Part 2.
2. 3 SETS
Dynamic Banded Low Transitions
-Rest As Needed b/t Sets-
-Short Rest b/t Part 2 & Part 3.
3. EMOM x 10 MINUTES
MIN 1 – Complete the below Complex…*
MIN 2 – EZ Row
*1 Ring Kip Swing
+
1 Hips to Rig
+
1 Ring Muscle-up
(No Measure)
GOAL: QUALITY | RPE 2-3 — For P1 start seated on the band looped b/t two rings w/ arms long. Pull the rings low and in allowing you to sit through. We are working on tracing the ring path w/o any hip help, this is building strength. P2 is the same set up, but now you bring your legs up and lean back, then sweeping the legs behind you to sit thru the rings. P3 is meant to put the practice to work, focus on a strong hip open and sweeping the legs behind you to sit thru fast!