CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (1 Rounds for time)

5 SETS

15/10 Cal Row

7 Power Cleans (155/105)

15/10 Cal Row

-Rest 3:00 b/t Sets-

(Score is Slowest Time)
GOAL: Buckle up for your sprint work for the week. Can you complete each round in 3:00 or less? Full 3:00 rest between sets should allow you to hit a hard reset and attack the next set. We are looking for 4 all-out efforts…all should be relatively close (within :05-:10). Gut check time in this workout will be Sets 2 and 3. Everyone goes hard in the first and last. In a workout like this, go hard when everyone else is ‘cruising’.

B. NC60

Warm-up

Warm-up (No Measure)

2 ROUNDS FOR QUALITY

25’ Walking High Kicks

25’ Toe Walk

25’ Walking Staggered Stance Good Mornings

25’ Heel Walk

25’ High Knees

25’ Butt Kickers

Into…

2-3 ROUNDS

30 Single Unders

20 Slow Deadbugs

10 Shoulder Taps

10 Plate Around the Worlds + :20 OH Hold

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice HS Hold or HS Walk

(No Measure)

Workout

“RANNIE” (Time)

FOR TIME

50-40-30-20-10*

Double Unders

Sit-ups**

*400m Run After Each Full Round

**GHD Optional

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll/Lacrosse Ball Traps + Upper Back

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

3 SETS*

1 Clean Pull

+

1 Clean

*Set 1 @ 85% of C&J

Set 2 @ 90% of C&J

Set 3 @ 95% of C&J

-Rest as Needed b/t Sets-

(Score is Weight)
GOAL: Extension then execution. Reps do not need to be connected.

Clean and Jerk (3×1)

@ 85% of 1-Rep C&J

(Score is Weight)

GOAL: Should be fast and crisp. Full squat, intentional reset, speedy jerk. We want these sets to be heavy but confidence building. We are working just the Jerk at heavier loading later on in the week.