Announcements

NCFIT Workout Weekly June Commitments

Retest of Wendler Lifts (BS/ DL/ PP)

(1-2) Kipping Gymnastics Skill Day

(1) Oly Positional Days

(3) Mid-Year Mini-Comp Workouts

(2-3) Mod-Long Workouts

(1-2) Long Workouts

(1) Partner Workout Option on Saturdays

NCFIT Workout Weekly June Commitments

Retest of Wendler Lifts (BS/ DL/ PP)

(1-2) Kipping Gymnastics Skill Day

(1) Oly Positional Days

(3) Mid-Year Mini-Comp Workouts

(2-3) Mod-Long Workouts

(1-2) Long Workouts

(1) Partner Workout Option on Saturdays

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

GENERAL WARM-UP

2 ROUNDS

10 Calf Raises → 5/5 Single Leg Good Mornings (2nd Round)

20 Single Unders → :20 Double Unders (2nd Round)

6 Burpee Alt. Step-Ups → 6 Burpee Alt. Step-Overs (2nd Round)

into…

SPECIFIC WARM-UP

2 ROUNDS

4 Hang Muscle Cleans + 4 Alt. Elbow Punches

4 Strict Press w/:02 Pause Overhead

4/4 Moose Antlers

4 Push Press + 4 Push Jerk

Strength – All

Push Press (ON A 15:00 RUNNING CLOCK…

Build to a 1-Rep Push Press)

(Score is Weight)

Week 6 of 6 Wendler

Workout – Performance

Metcon (Time)

FOR TIME

3 ROUNDS

50 Double Unders

20 Alt. Box Step-Ups (24/20)

10 Strict Press (95/65)

-Immediately Into-

2 ROUNDS

50 Double Unders

20 Burpees

10 Push Press (135/95)

-Immediately Into-

1 ROUND

50 Double Unders

20 Burpee Box Step-Over (24/20)

10 Push Jerks (185/135)

(Score is Time)

KG BB1: (42.5/30)

KG BB2: (60/42.5)

KG BB3: (85/60)

Workout – Fitness

Metcon (Time)

FOR TIME

3 ROUNDS

75 Single Unders

20 Alt. Box Step-Ups (20)

10 Strict Press (45/35)

-Immediately Into-

2 ROUNDS

75 Single Unders

15 Up-Downs

10 Push Press (95/65)

-Immediately Into-

1 ROUND

75 Single Unders

15 Up-Down Box Step-Over (20)

10 Push Jerks (135/95)

(Score is Time)

KG BB1: (20/15)

KG BB2: (42.5/30)

KG BB3: (60/42.5)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

:30/:30 Calf Smash on Barbell

:30/:30 L-Position Pec Stretch on Rig or Wall*

20 Alt. Deadbugs

-Rest as Needed b/t Sets-

*Place elbow/forearm on a door frame or post on the rig. Lean forward while keeping core tight and back flat.

(No Measure)