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CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. Perform after your GPP & Conditioning. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.

(No Measure)

B. NC60

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

8/8 Leg Swings

8 Alt. Groiners

8 Kang Squats

8 Jumping Air Squats

Into…

2-3 ROUNDS*

8 Fast Air Squats → 8 Barbell Front Squats

8 Barbell Strict Press → 8 Barbell Push Press

8 Up-Downs Over the Bar → 8 Burpees Over the Bar

*In rounds 2 and 3, complete 8 Barbell Front Squats / 8 Barbell Push Press / 8 Burpees Over the Bar as indicated by the arrow.

Strength

Back Squat (ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Heavy )

*Retest from week of 6/27/22.

(Score is Weight)

Workout

“RAZOR’S EDGE” (AMRAP – Rounds and Reps)

2 SETS*
AMRAP x 5 MINUTES
7 Thrusters (75/55)|(65/45)
7 Burpees Over Bar

-Rest 3:00 b/t Sets-

*Reset at the beginning of the 2nd AMRAP.

(Score is Lowest Rounds + Reps)

KG BB: (35/25)|(30/20)
NOTE: New Benchmark.

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

“JUSTIN TREEBUR”

3-4 SETS

20 Seated DBL DB Snatches

15 Seated Overhead DB Tricep Extension

20 Alt. DB Twisting Curls

-Rest As Needed b/t Sets-

(No Measure)

GOAL: EFFORT | RPE 6-7 — A little bit of everything for the upper body pump! Start light on the DBL DB Seated Snatch and think Pull+Punch w/ a fast turn-over. OH Tricep Extension should be a bit heavier and the Twisting curls can be Snatch weight.