CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

Choose Your Adventure (Pick ONE!)

1. SHORT BOI

AMRAP x 7 MINUTES

8/6 Cal Bike

8 Russian Swings (70/53)

16 Walking Lunges

8 Box Jump Overs (20)

2. MODERATE BOI

AMRAP x 13 MINUTES

20/15 Cal Bike

15 Russian Swings (70/53)

20 Walking Lunges

15 Box Jump Overs (20)

(Score is Rounds + Reps)

2. LONG BOI

AMRAP x 25 MINUTES

50/40 Cal Bike

25 Russian Swings (70/53)

50 Walking Lunges*

25 Box Jump Overs (20)

*Each step = 1 Rep

(Score is Rounds + Reps)
GOAL: SPRINT / EFFORT / GRIND | Choose ONE based on your weakest area and get after it. Each of these workouts consists of the same movements but across a different time domain and rep schemes. In the 1st, all out sprint with short sets and fast cycle times. In the 2nd, more sustainable pacing is needed…13 min will feel long based on how the workout is structured. In the 3rd, this is a mental grind. What’s your pace look like as the volume comes up and time extends?

B. NC60

Warm-up

Warm-up (No Measure)

2 ROUNDS

30 Mountain Climbers

10 Scap Push-Ups

5/5 SA Ring Rows

10 Alt. DB Deadlifts

Into…

2 ROUNDS

5/5 SA DB Bent Over Row

5/5 SA DB Russian Swings

10 Alt. DB Hang Snatches

5 Burpees

Skill

Metcon (No Measure)

ON A 12:00 RUNNING CLOCK…

Practice Strict RMU

*Strict RMU Options…

Ring Support Hold

False Grip Pull-Up

Strict RMU Transition

Negative Strict RMU

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 16:00 RUNNING CLOCK…

8 ROUNDS

3 Ring Muscle-Ups

3 DB Devil’s Press (50/35)|(35/20)

Immediately into…

AMRAP in Remaining Time

5 DB “No Push-Up” Renegade Rows

10 Up-Downs

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/10)

RMU Option 1: Jumping Ring MU

RMU Option 2: Burpee Pull-Up

C. STRENGTH / GYMNASTICS

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. Perform after your GPP and Strength. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.

(No Measure)