CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

8/8 RNT Split Squat

10 Bent Over “”Y”” Raises*

5 BB Push Press + :10 OH Hold

*With Light DB or change Plates. In a bent over position, raise the arms above the head

Compete

Metcon (Weight)

5 SETS

1 Dip (:02 Pause)

+

1 Pause Split Jerk*

+

1 Split Jerk

*Pause :02 in the Dip on the first Split Jerk

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: RPE 7 | No more than 70%. Leg Drive is key here. Use the first rep to find the pause position. Second Rep should be a drive immediately from the bottom of the paused dip position. Make sure not to “Re-Dip” before performing the Paused Split Jerk.

Extra Credit

Metcon (3 Rounds for weight)

3×3

1+1/4 Front Squat

1 Rep = Full Squat Down then up to 1/4 squat, back down, then all the way up.

(Score is Weight)

GOAL: RPE 7 | No more than 70%. Make sure weight is adjusted to focus on keeping solid squat mechanics. Movement should be fast and although the reps will look very bouncy, we do not want to lose the midline or the barbell on the body during the 1/4-up portion.