CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (1 Rounds for time)

“CHELSEA”

EMOM x 30 MINUTES

5 Pull-Ups

10 Push-Ups

15 Squats

(Score is Slowest Time)
GOAL: EFFORT | THREE OPTIONS today…1.) Perform as an AFAP bodyweight sprint each round; 2.) Perform as a quality effort with more of a recovery focus…option to end at 10/15/20 rounds as you see fit; or 3.) Perform STRICT AF and see what your capacity is for strict strength (strict pull-up, hand release push-up, squat to WB target).

B. NC60

Warm-up

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 – :45 Single Unders

MIN 2 – :45 Max Lunge + Lunge + Air Squat

MIN 3 – :45 Hollow Rocks

MIN 4 – :45 Groiners

MIN 5 – :45 Bootstrapper Squats

Workout

Metcon (AMRAP – Rounds and Reps)

2 SETS

AMRAP x 10 MINUTES

40 Double Unders

20 Sit-Ups

10 Alt. Back Rack Lunge (135/95)|(95/65)

-Rest 2:00 b/t Sets-

*Pick up where you left off.

(Score is Rounds + Reps)

KG BB: (60/42.5)|(42.5/30)

Finisher

Metcon (No Measure)

“TABATA”

8 SETS (:20 on/:10 off)*

MOVT 1 – Weighted Deadbugs**

MOVT 2 – Superman Hold

*Alternating movements

**Hold DB at extension over chest and alternate legs back and forth.

(No Measure)

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)