Friday

30
Jun

Friday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (1 Rounds for time)

5 SETS

30/24 Cal Bike

-Rest 3:00 b/t Sets-

(Score is Slowest Set)
GOAL: Interval repeats. Can you be sub 2:00 on all 5 sets? Can you be sub 1:45? How about 1:30? Now, that’s really cooking. Goal for today is shoot for a pace you can sustain with 3:00 Rest b/t efforts. Keep all sets within :10 of one another…no rocket rides for round 1 then cruise. Tough, but repeatable for all 5.

B. NC60

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Box Step-Ups

10 Plate Deadlifts

10 Plate Presses

10 Slow Deadbugs

Into…

2 ROUNDS

6 Box Jumps

8 Plate G2OH

:30 Hollow Body Flutter Kicks

Strength

Deadlift (1-Rep Heavy )

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Deadlift

Week 1 of 9, Testing. Remember Your Weight…we will use it in the coming weeks.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 15:00 RUNNING CLOCK…

5 SETS

3 TNG Deadlifts (@80% of Heavy 1-Rep Deadlift)

6 Box Jumps (30/24)

-Rest 0:30 b/t Sets-

Then…

AMRAP in Time Remaining of…

15 Plate Ground to Overhead (45/25)|(25/10)

15 Plate Hollow Body Flutter Kicks*

*L + R = 1 Rep

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Alt. Knee Drop Rotations

1:00 Elbow to Instep (R)

1:00 Elbow to Instep (L)

1:00 Downward Dog to Cobra

(No Measure)

C. STRENGTH / GYMNASTICS

Front Squat (3-3-3)

*Set 1 @ 70%

Set 2 @ 80%

Set 3 @ 90%

(Score is Weight)

GOAL: Week 3 of 6 for Wendler Cycle. We are working these percentages off of 90% (Training Max) of your Week 1 number. Try to do before your GPP portion.