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CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
“TWENTY TWENTY WHO?” (Time)
EMOM UNTIL COMPLETION*
MIN 1 – 15/12 Cal Row
MIN 2 – 22 Wall Balls (20/14)|(14/10)
MIN 3 – Max Burpees*
MIN 4 – Rest
*Rotate the movements OTM until 123 Burpees (Get it…1/23) have been completed…
(Score is Time)
KG WB: (9/6)|(6/5)
GOAL: GRIND | RPE 8-9 — This is going to hurt. This is the Sunday workout to kick of 2023 so if you are planning on going in and taking class use today as an extra rest day otherwise get after it. Aim for 20+ Burpees per round and hang on.
B. NC60
Warm-Up
Warm-Up (No Measure)
1-2 ROUNDS
10 Banded Pull Aparts
10 Banded Chest Flys
10 Banded Upright Rows
5 Burpees
Into…
AMRAP x 4 MINUTES
4 Slamball Good Mornings
4 Slamball Curl to Press
4 Alt. Slamball Lunges
Strength
Bench Press (5-3-1-5-3-1*)
*Start Moderate and build to Heavy. The second 5-3-1 should be heavier than the first.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
5 SETS*
AMRAP x 2 MINUTES*
10 Slam Balls (30/20)|(20/10)
8 Ring Rows
6 Slam Ball Squats**
-Rest :30 b/t Sets-
*Pick up where you left off.
**Slam Ball can be held any way.
(Score is Total Rounds + Reps)
KG SB: (15/10)|(10/5)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
ON A 30:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.
or…
ON A 30:00 RUNNING CLOCK…
Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…