CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

5k Row (Time)

Max Effort 5k Row

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

12 Burpees then Max Wall Balls

(Score is total Reps)

B. NC60

Warm-up

Warm-up (No Measure)

3:00 Cardio Choice

(1:00 easy into 1:30 moderate intensity then push hard for the final :30)

into…

AMRAP x 4 MINUTES

8 Alt. Elbow Punches w/ Barbell

8 Front Rack Reverse Lunges

8 Scap Push-Ups (:01 Pause at top & bottom)

8 Jumping Air Squats w/ Slow Descent

*From here, have the athletes line up or move the bars into the racks and begin your teaching and demonstration of the Front Squat.

Strength

Front Squat (5×5)

5×5

Front Squat*

*Keep loading moderate.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 6 MINUTES

12/10 Cal Bike

8 Front Rack Lunges (95/65)|(65/45)

8 Hand Release Push-Ups

-Rest 2:00-

AMRAP x 6 MINUTES

12/10 Cal Bike

8 Front Rack Lunges (95/65)|(65/45)

8 Hand Release Push-Ups

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Clean and Jerk (1×2)

ON A 12:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Power Clean & Jerk

(Score is Load)

Push Jerk (5×3)

5×3

Pausing Jerk (Push or Split)*

*Take from rack. :01 Pause in Dip position & :01 Pause in Catch position. Use the same moderate or moderate-heavy load the entire time. Perfect mechanics.

(Score is Load)