CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

EMOM x 20 MINUTES*

MIN 1 – :50 Cal Row, Bike, or Run

MIN 2 – 30′ HS Walk or :50 HS Practice*

MIN 3 – 16 Alt. Pistols or :50 Pistol Practice

MIN 4 – Walking Rest w/ Nasal Breathing Only!

*For the 30′, set-up a 25′ course and practice your kick-down, kick-up and 5′ return back or practice your handwalking turn. Practice your turns and returns!

(No Measure)

B. NC60

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Jump Rope

10 PVC Pass Thrus

8 Empty BB Strict Press

10 Empty BB Good Mornings

Workout

“NCMETCON BASELINE III.I (Test)” (Weight)

III.I. ON A 25:00 RUNNING CLOCK…

Establish a Heavy 1-Rep Ground to Overhead*

(Score is Weight)

“NCMETCON BASELINE III.II (TEST)” (AMRAP – Rounds and Reps)

III.II. AMRAP x 5 MINUTES

25 Double Unders

5 Ground to Overhead (135/95)|(95/65)

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Pigeon Pose (L)

2:00 Saddle Stretch (w/ Lean Back)

1:00 Pigeon Pose (R)

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No Additional Strength. Take a 20-30 minute walk outdoors and reflect on your performance in the NCMETCON baselines. Was there one aspect that you excelled? Was there one aspect that you struggled? Which test did you look forward to? Which test did you dread?

(No Measure)