CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME

250m Row

10 HSPU*

10 Box Jump Overs (24/20)

500m Row

20 HSPU

20 Box Jump Overs

750m

30 HSPU

30 Box Jump Overs

1000m

40 HSPU

40 Box Jump Overs

1250m Row

*HSPU are performed with a 4″ deficit.

(Score is Time)

B. NC60

Warm-up

Warm-up (No Measure)

BODYWEIGHT FLOW…

2 SETS

10 Alt. Groiners w/ Reach to Ceiling

10 Standing Trunk Twists (each side to side = 1 rep)

10 Alt. Leg Swings

10 Wide Stance Reach-Thrus*

10 Controlled Broad Jumps (land soft)

*Wide-legged stance, reach down to between the feet and then thru the legs

Then…

1 SET

:30 Hollow Hold

1:00 Plank Hold

:30 Bar Hang

1:00 Active Squat Hold

Extended Warm-up

Metcon (No Measure)

3 SETS FOR QUALITY*

5-10 Reps of Strict HSPU or DB Press

5-10 Reps of Strict Ring Rows

*Adjust up or down as needed. Deficit HSPU or Elevated Ring Rows for more advanced.

(No Measure)

Workout

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 16/13 Cal Bike

MIN 2 – 15 Toes to Bar or 20 Sit-Ups

MIN 3 – Max DB Renegade Rows (50/35)|(35/20)

MIN 4 – Max Rope Climbs

*1 RR = Row L + Row R + Push-up

(Score is Total Reps Each Station)

C. STRENGTH / GYMNASTICS

Front Squat (10-8-6-4-2)

FOR LOAD

10-8-6-4-2

Front Squat

-Rest as Needed b/t Sets-

(Score is Load of Heavy Set of 2)

-Rest 5:00-

Push Press (10-8-6-4-2)

FOR LOAD

10-8-6-4-2

Push Press

-Rest as Needed b/t Sets-

(Score is Load of Heavy Set of 2)