CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME*

100 Box Jump Overs (24/20)**

*Every 2:00, including 3,2,1 go…perform a 15′ HS Walk

**Must step down from the box every rep.

(Score is Time)
GOAL: Another HUNDO workout but a different skill-driven twist this time. If you haven’t been practicing your HS Walk like we did for many many months prior, this workout is going to be annoying. If you’ve got your HS Walk in check, it shouldn’t take more than :15-:20. Expect the HS Walk to become more and more challenging as the breathing labors.

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

50’ Shuttle Run

8 MedBall Lunges

6 MedBall G2OH

-Rest 1:00-

AMRAP x 3 MINUTES

7 Single Ring Ring Rows

6 Kip Swings

5 Wall Ball Thrusters

Strength

Back Squat (6-4-4-2*)

*Build to a Moderate-Heavy 2-Rep.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

40-30-20

Wall Balls (20/14)|(14/10)

20-15-10

Pull-Ups

*Complete a 100m MedBall Run after each round. Ex: 40 WB, 20 PU, 100m MB Run and so on.

**After the round of 20/10/100 go back to the start of the workout if time remains.

(Score is Rounds + Reps)

WB KG: (9/6)|(6/5)

()

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

3 SETS FOR QUALITY

50 Band Pull-Aparts

10/10 Plate Around the Worlds

25/20 EZ Bike (Nasal Breathing)

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: Shoulder strengthening, stability work, and recovery. Perform these movements at a pace and load that you can control vs. controls you. These should all three be rehabilitation movements…not looking to break down anyone today with this effort.