CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME

20-16-12-8-4

Handstand Push-Up

4-8-12-16-20

DB Box Step Overs (50/35)|(24/20)

(Score is Time)
GOAL: Go time. Unbroken everything. Looking for speed off the wall and speed across the box. Non-interfering movements today should allow for quick transitions and high pace overall. Don’t drop the DBs in the set of 16 or 20…bite down and finish.

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

10 Scap Push-Ups

10/10 Single Leg Romanian Deadlifts

20 Shoulder Taps

Into…

AMRAP x 4 MINUTES

5 Push-up to Pike

10 Up-Downs

10 Alt Step-Ups

Strength

Bench Press (10-10-10)

3 SETS FOR QUALITY

10 Bench Press (Athlete Choice, Mod-Heavy)

10/10 Single KB Crossbody Deadlift (Athlete Choice, Moderate)

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Reps)

AMRAP x 12 MINUTES*

2-4-6-8-10-etc…

Up-Down Box Jumps (30/24)

*Perform 2 Wall Walks after each full Set

(Score is Reps)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Pistols or Weighted Pistols

(No Measure)

-Rest 5:00-

Metcon (AMRAP – Reps)

EMOM x 10 MINUTES

1, 2, or 3 Rope Climbs*

*Heavy emphasis on lower body climbing and skill of the J-Technique or Spanish Wrap. Minimize upper body contribution.

(Score is Reps)
GOAL: Skill. Slow down and practice. For the rope climbs, HEAVY emphasis on the lower body. Try to minimize the use of arms almost completely.