CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – Goat #1

MIN 2 – :50 Moderate Pace Cardio (Athlete Choice)

-Rest 2:00-

EMOM x 10 MINUTES

MIN 1 – Goat #2

MIN 2 – :50 Moderate Pace Cardio (Athlete Choice)

*Goal for the “”Goat”” in both sessions is to pick a challenging skill movement or a movement that you “don’t love” and move with purpose for a small amount of reps. This is practice…do not turn this into a metcon. Mind-muscle connection and allowing yourself to connect the dots on these movements is key. The moderate pace cardio should keep the sweat going and allow you to mentally reset between each skill practice set.

(No Measure)

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

10 Alt. Lunges

10 Push-Up to Pike

20 Jumping Jacks

Into…

AMRAP x 5 MINUTES

10 Tuck Jumps

10 Tempo Strict Press (empty BB)

20 Jumping Jacks

Strength

Shoulder Press (2RM)

ON A 15:00 RUNNING CLOCK…

Build to 2RM Strict Press

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

50-30-10

Push Press (115/75)|(75/55)

Box Jumps (20)

(Score is Time)

Finisher

Metcon (No Measure)

2-3 SETS

15 Slow Banded Sumo Good Mornings

30 Fast Banded Curls

(No Measure)

C. STRENGTH / GYMNASTICS

Clean and Jerk (1RM)

ON A 20:00 RUNNING CLOCK…

Establish 1RM Clean & Jerk*

*Max 5 missed reps. If you reach 5 missed efforts, you score is your last successful weight.

(Score is Weight)

Back Squat (2RM)

ON A 15:00 RUNNING CLOCK…

Establish 2RM Back Squat*

*Max 3 missed reps. If you reach 3 missed efforts, you score is your last successful weight.

(Score is Weight)