CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES*

1 Deadlift (155/105)**

2 Hang Power Clean

1 Power Clean

*Starting at 0:00 and every 3:00 after, run 400m…

0:00 – Run

3:00 – Run

6:00 – Run

9:00 – Run

**Option to adjust up to (185/135)

(Score is Rounds + Reps)
GOAL: Cardio + weightlifting makes cowards of us all! These are some of the toughest tests. You need to run fast to get back to the bar…you need to move the bar to win the workout. If you can keep a 2:00 run and stay on the bar for most of the remaining time, I think that gives you the best chance. :30 on the barbell just isn’t enough. Once you get in from the run, hands right on the bar and start moving.

B. NC60

Warm-up

Warm-up (No Measure)

1-2 ROUNDS

8/8 SA KB DL (Light)

8/8 SA KB Russian Swing

10 PVC Pass Throughs

250/200m Row

Into…

2 ROUNDS

10 PVC Scarecrow Snatches*

8 Scap Pull-Ups

8 Kip Swings (Rings or Rig)

8 Ring Rows

*Start with a Snatch Grip w/ PVC at hips. Slowly pull PVC up w/ elbows high and outside until elbows are in-line w/ shoulders. Quickly turn and punch the PVC overhead and lock out. Trace the PVC path back to the hips and repeat.

Skill

Metcon (No Measure)

ON A 12:00 RUNNING CLOCK…

Practice Ring Muscle-Ups*

*See video for suggested progression and skill development

(No Measure)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

5 Ring Muscle-Ups

15 Hang Power Snatch (95/65)|(65/45)

500/400m Row

(Score is Time)

RMU Option 1: Jumping Ring Muscle-Up

RMU Option 2: Burpee Pull-Ups

KG BB: (42.5/30)|(30/20)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Upper Back / T-Spine Roll

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

7 SETS

1 Push Press

+

1 Push Jerk

+

1 Split Jerk

Set 1/2 – Light/Moderate

Set 3/4 – Moderate-Heavy

Set 5/6/7 – Heavy-ish

(Score is Weight)
GOAL: Speed and technique. In all sets, flow right from one movement into the next…TNG off the shoulders. No resting in the front rack or reseting in the front rack. Yes, this will limit the load. Only looking for as much load as you can handle with the speed.