CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit Full GPP with 75% effort.

B. NC60

Warm-up

Warm-up (No Measure)

Class 400m jog (or 2:00 bike/row if cannot run)!

Then…

4 ROUNDS

:20 Mt Climbers

:20 Bottom of Squat Hold

:20 Inch Worms

Workout

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
*Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

4:00 Calf & Ankle Work on KB or Bar

4:00 Dragon Stretch

*Each exercise is 2:00 on one side and 2:00 on opposite.

C. STRENGTH / GYMNASTICS

Metcon (4 Rounds for weight)

1. ON A 7:00 RUNNING CLOCK

Build to Mod-Heavy 2-Rep Squat Snatch

-Rest as Needed-

2. ON A 7:00 RUNNING CLOCK

Build to Mod-Heavy 2-Rep Squat Clean

-Rest as Needed-

3. ON A 7:00 RUNNING CLOCK

Build to Mod-Heavy 2-Rep Front Squat

-Rest as Needed-

4. ON A 7:00 RUNNING CLOCK

Build to Mod-Heavy 2-Rep Split Jerk

*Goal for all sets is mod-heavy but crisp and fast. Get quality touches today. No misses and no major compromises in mechanics. Take your time to properly warm-up before each lift…do not rush.