CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Post-Workout…Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)

B. NC60

Warm-up

Warm-up (No Measure)

2 ROUNDS

30 Crossbody Mountain Climbers

10 Up-Downs

12 Alt. Lunges

10 Cat-Cows

Into…

2-3 ROUNDS

10 Clean Grip Deadlifts

7 Barbell Cuban Presses*

5-7 Push-Ups

7-10 Air Squats

*Hands shoulder width on the bar, complete an Upright Row and pause for :01 w/ elbows high and outside. Whip elbows through so the bar is now in the Front Rack Position and complete a Strict Press. Bring the bar down to the shoulders and turn the bar back over and pause again for :01 at the top of the Upright Row before lowering. Each portion of this movement should be segmented.

Strength

Clean (Heavy 1-Rep )

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Clean

(Score is Weight)

Workout

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

C. STRENGTH / GYMNASTICS

Front Squat (6-4-2-4-6)

*Superset each set with 1:00 Max Strict HSPU

**In this wave load, the second set of 4-6 must be heavier than your first set of 6-4.

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: Wave loading! Getting more exposure to the FS as we enter into our Oly focus for May. In this session, think about what you want to work UP to for your heavy double then go off of feel for you 4-6 in the second half. Heavier than your first half for sure but you want to think about ‘how much can I gamble here to beat my previous lifts’. Lift smart and make the right call based on how you feel.”