CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

3 ROUNDS

5/5 DB RDL

10 Plank DB Taps

5 Hanging Knee Raises”

Compete

Metcon (Time)

FOR TIME

3 ROUNDS

10 DB Deadlift (50/35)

10 GHD Sit-Ups

-Rest 1:00-

3 ROUNDS

10 Alt. DB Hang Snatch

10 Toes to Bar

-Rest 1:00-

3 ROUNDS

10 Alt DBL DB Hang Snatch*

10 V-Ups

(Score is Total Time)

GOAL: RPE 9 | A little bit of DB fun mixed in with some core action! 2 DB’s will be used for the Deadlift. 1 DB will be used for the Hang Snatch in the second set. 2 DBs will be used for the DBL DB Snatch. You will be holding both DBs but only snatching 1 of them overhead each rep. Aim for unbroken on everything.

Extra Credit

FOR RECOVERY (No Measure)

Perform a Full-Body Yoga Session

*Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps.

(No Measure)

GOAL: RPE 4 | Move and breath. We want to make the body feel good so no strenuous stretches. Find a flow.