CrossFit Mettle and Honor – NCCOMPETE

COMPETE | PART 1

AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)

5 Muscle-Ups*

40 Sit-Ups

40/30 Cal Bike

*Option for Bar or Ring. Add 3 Muscle-Ups after each round. Ex: 5,8,11, etc

(Score is Rounds + Reps)
GOAL: METCON | RPE 8 | Goal is unbroken as long as you can on the Bar Muscle Ups, but not to hit failure. Use the Sit-Ups to recover the grip and bring the heart rate back down. This should help us get an uncomfortable but repeatable pace on the Bike. Definitely do not want to come out super hot because this is also 20 minutes so we want our effort to be sustainable. We don’t want to use the bike to recover either, slowing down with this many calories each set will really have us fall back on this workout.

COMPETE | PART 2

EMOM x 9 MINUTES (AMRAP – Reps)

MIN 1 – 15/12 Cal Ski

MIN 2 – Max Crossover Singles

MIN 3 – Rest

(Score is Total Reps)
GOAL: SKILL | RPE 7 | Light effort here, practicing hitting big sets on the Crossover Singles. We are going to be feeling the fatigue in the shoulders and grip especially coming off the Ski. Focus on timing with the crossover singles but also focus on your breathing. If you’re not as efficient with this movement then we need to make sure we are not bracing aggressively. Aim to relax and find a rhythm where we can breathe and keep our heart rate down.