CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

FOR QUALITY

ON A 35:00 RUNNING CLOCK…

Max Cardio Choice*

*Every 5:00 not including 0:00 complete 6/6 DB Upright Row + 9 Perfect Push-ups + 12 Lateral Box Step-Overs.

(No Measure)

GOAL: QUALITY | RPE 4-5 — Name of the game is cruise. Flush the legs and get a little upper body pump in. This is not meant to be a grind or anything crushing, I want you to finish this as the last portion of your training day and feel SOLID and ready to hit the 1RM FS tomorrow!

B. NC60

Warm-up

Warm-Up (No Measure)

ON A 9:00 RUNNING CLOCK…

LINE DRILLS

25’ High Knees

25’ Butt Kickers

25’ High Kicks

25’ Lateral Shuffle (L/R)

25’ High Skips

Into….

2-3 ROUNDS (Time Permitting)

200m Run @ Mod Pace

12 DBL DB Seesaw Row

30 Single Unders*

6/6 DB Goblet Split Squat

6 Hand Release Push-Ups

*Option to change to Double Unders on R2 + R3.

Workout

Metcon (Time)

FOR TIME

800m Run

100 Double Unders

30 DB Farmer Lunges (50/35)|(35/20)

15 DB Renegade Rows*

400m Run

75 Double Unders

20 DB Farmer Lunges

10 DB Renegade Rows

200m Run

50 Double Unders

10 DB Farmer Lunges

5 DB Renegade Rows

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

(Score is Time)

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

Metcon (No Measure)

3 SETS

15-20 DB Flyes*

15-20 Close Grip DB Floor Press

*Perform on Floor

-Rest As Needed b/t Sets-

(No Measure)

Post-Workout Strength

C. STRENGTH / GYMNASTICS

Bench Press (1×5 / 1×5 / 1×5*)

*1×5 @ 40%

1×5 @ 50%

1×5 @ 60%

(Score is Weight)

Week 5 of 6

GOAL: HEAVY | RPE 4-5 — Deload week before retesting out 1-RM next week. Focus on breathing, bending the bar in half, and keeping points of contact. This is an opportunity to dial in 1-2 focuses for next week!