CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (Distance)
FOR DISTANCE
Walk or Hike for at Least 45 Minutes. Keep a Brisk and Intentional Pace. Nasal Breathing Only. Weighted Vest Optional but Not Required. Outdoors Preferred.
(Score is Distance)
GOAL: Sub-Max aerobic conditioning. Heart rate should never reach peak. Train yourself to not gasp for air. Keep your head up, breath intentionally through your nose, and keep taking the next step. Try not to stop the entire 45mins. Perform as the final piece of training of the day or immediately after your NCMETCON. If prefer to do on Sunday as Active Recovery, all good…athlete’s choice.
B. NC60
Warm-up
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK
2 SETS
20 Band Pull-Aparts
20 Hollow Body Flutter Kicks
Immediately Into…
AMRAP in Time Remaining of
10 Alt. Groiners
10 Up-Downs
10 Hollow Rocks
Workout
Metcon (AMRAP – Rounds and Reps)
ON A 18:00 RUNNING CLOCK…
100 Burpees*
Immediately Into…
AMRAP in Remaining Time of:
18 Russian KB Swing (70/53)|(53/35)
9 Toes to Bar
*8:00 Cap on Burpees. Weight vest optional for Burpees only.
(Score is Rounds + Reps)
KG KB: (32/24)|(24/16)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 KB Ankle/Calf Mobility (Each Side)*
3:00 Olympic Wall Squat
*Banded Distraction Optional
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (Weight)
FOR LOAD
Clean Ladder — option for Power or Squat. Every 1:00 Complete the (1) Clean at the Assigned Weight. Lift Until Failure.
MIN 1 – 135/95
MIN 2 – 155/105
MIN 3 – 185/135
-1:00 MIN REST-
MIN 5 – 205/145
MIN 6 – 225/155
-1:00 MIN REST-
MIN 8 – 235/165
MIN 9 – 245/175
MIN 10 – 255/185
-1:00 MIN REST-
MIN 12 – 265/195
MIN 13 – 275/205
*If fail before MIN 6…complete (1) lift every minute at a “challenging” heavy single for the remaining time.
(Score is Weight)
GOAL: Shooter’s choice on this one…you can choose to Power Clean the whole time, Squat Clean the whole time, or mix and match as you see fit. You can only lift on the prescribed minutes and you must rest on the 1:00 rest periods.