Friday

25
Oct

Friday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

B. NC60

Warm-up

Warm-up (No Measure)

3 ROUNDS

5 Push-Up to Pike

10 Clean Grip Deadlifts

20 Plank Shoulder Taps

Skill

Metcon (No Measure)

4 SETS FOR QUALITY

:30 Scap Push-Ups

10/10 Single Leg Glute Bridge-Ups*

:30 Handstand Hold on Wall

*Weighted Glute Bridge-Up Is Optional

(No Measure)

Workout

Metcon (Time)

4 SETS

12 Hang Power Clean (Athlete Choice)

15 Handstand Push-Ups

-Rest 1:00 b/t Sets-

(Score is Time)

Optional Finisher

Metcon (No Measure)

FOR QUALITY

5:00 Practice Handstand Walk, Handstand Wall Hold, or Bear Crawl

*Bear Crawl must be done with hips above the shoulders.

(No Measure)

C. STRENGTH / GYMNASTICS

Bench Press (5-5-5-5-5)

5-5-5-5-5*

Bench Press

*Start Moderate and Build to Heavy. After each set perform 3/3 DB Turkish Get-Up (50/35).

(Score is Weight)