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CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

WARM-UP:

5:00 Ski @Easy(EZ) pace

GOAL: RPE 4 | Make every rep automatic and effortless.

NOTES: This is a classic lower/upper body couplet scheme. You should be relaxed on both movements. We are developing your body’s aerobic capacity in different muscular systems. You need to teach your core/arm (Ski) as well as your lower body plyometric (Box Jump) musculature to use oxygen as a fuel substrate. Do this slow and focus on your breathing. Lastly, 10s should be plenty of time to transition. That being said, make them fast and efficient, the best transition the quickest.

Compete

Metcon (No Measure)

EMOM x 18 MINUTES

MIN 1 – :50 Box Jump Step-Down (20)

MIN 2 – :50 Ski Erg or Row

(No Measure)

Extra Credit

Metcon (Weight)

EMOM x 10 MINUTES

7 TNG Power Snatches (95/65)

(Score is Weight)