CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

15/12 Cal Bike

10 Shoulder to OH (155/105)

8 Toes to Bar

(Score is Rounds + Reps)

B. NC60

Warm-up

Warm-up (No Measure)

Foam Roll

1:00 Upper Back/Lats

1:00 Right Quad

1:00 Left Quad

Into…

2 ROUNDS

10 Groiners

10 Air Squats

10 BB Elbow Punches

Into…

2 ROUNDS

10 Alt V-Ups

5 BB Muscle Clean

5 BB Front Squats

Following the Warm-Up, go into your teaching of the Squat Clean and Tempo Front Squat!

Extended Warm-up

Metcon (Weight)

4 SETS

3 Tempo Front Squats (3030)*

*Weight stays light to moderate across all 4 Sets.

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*

18-15-12

Front Squats (135/95)|(95/65)

25-25-25

Sit-Ups

-Rest 2:00-

12-9-6

Front Squats (185/135)|(135/95)

25-25-25

Sit-Ups

-Rest 2:00-

2:00 Max Front Squats (135/95)|(95/65)

(Score is Time)**

*Bar comes from the ground. GHDs Optional if accustomed to the volume.

**Score is time including the first 2:00 rest. Subtract the reps completed as seconds from the time. Do not add in the second 2:00 rest.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Quads + IT Bands

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

FOR QUALITY

10-9-8 and so on…to 1

Bench Press (Athletes Choice)*

Wide Grip Strict Pull-Up

*Use two weights. Pick a weight for sets 10 thru 6 and a heavier weight for sets 5 thru 1.

(Score is Weight)

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)