Friday

22
Aug

Friday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

1. AMRAP x 12 MINUTES (EZ Pace)

15/12 Cal Bike

15 Air Squats

10 Barbell Strict Press

5 Kip Swing + Knee Up (dynamic swing)

:30 Walking Rest

*Think of Part A overall today as a prep-session for the WZA Online Qualifier. Put yourself in a position to be game-day ready.

B. NC60

Warm-up (No Measure)

10:00 RUNNING CLOCK…

Skill / Mov’t Prep for WZA Online Qualifier Workout. Use this time to get yourself ready to attack the workout full throttle.

Warm-up

Warm-up (No Measure)

3:00 On Bike or Row, Gradually increasing effort

Then…

3-4 ROUNDS w/ Light DB (focus on solid movement)

7 DBL DB Snatch

5 Scap Pull-ups

7 DB Up-Downs

5 Should Driven Kips

7 DB Up-Down to OH (as you come up snatch DB from ground to OH)

5 Pull-ups or 5 Ring Rows

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Skill Prep for Workout

Workout

Metcon (AMRAP – Rounds and Reps)

WZA ONLINE QUALIFIER

Week 1

AMRAP x 16 MINUTES

40 Alt. DB Snatch (50/35)|(35/20)

40 Pull-ups

30 DB Burpees

30 C2B Pull-ups

20 Devil Press

20 Bar Muscle Up
Alternate Version…

AMRAP x 16 MINUTES

40 Alt DB Snatches (35/20)

40 Jumping Pull-ups

30 DB Burpees

30 Ring Rows

20 Devil Presses

20 Pull-Ups

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

EMOM x 16 MINUTES

MIN 1 – 15/12 Cal Row

MIN 2 – :40 Ring Muslce-Ups

*Goal for the muscle-up is to accumulate 30-40+ reps across the 8 rounds. Try to avoid single reps, shoot for at least sets of 3+ reps at a time.