CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – Practice 15′ HS Walk & Turns

MIN 2 – 2 Legless Rope Climbs*

*Focus on efficiency of the climb, not just the speed of the climb. Practice your hand over hand ascent. Use legs on the way down.

(No Measure)
GOAL: QUALITY | Slow the heck down and work on these skills. If you are a stud with the HS walk, start working on mastering the no-drop turn and burn. If you are a stud with the LLRC, work on getting yourself as high on the rope as possible with a jump then speed to the top…how quickly can you finish 2 LLRC?

B. NC60

Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Run

10 Lunges

10 Scap Ring Rows

8 Single Ring Ring Rows

Into…

2 ROUNDS

100m Run

8 Russian KB Swings

8 KB Goblet Squats

8 Scap Pull-Ups

8 Kip Swings

Strength

Back Squat (1×5 @ 60%)

1×5 @ 40%*

1×5 @ 50%

1×5 @ 60%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Week 8 of 9

(Score is Weight)

Workout

Metcon (Time)

7 ROUNDS FOR TIME

10 KB Goblet Squats (70/53)|(53/35)

5 Bar Muscle-Ups

(Score is Time)

KG KB: (32/24)|(24/16)

BMU Option 1: 5 Jumping BMU

BMU Option 2: 10 Pull-Ups or C2B Pull-Ups

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

3-5 SETS FOR QUALITY

10 Heavy DB Bench Press (Athlete Choice)

20 Hollow Rocks

30 Banded Tricep Extensions

1:00 Ring FLR or Top of Ring Hold*

*Athlete choice on ring-based static hold. Choose the hold that you need the most development. In both holds, attempt a turnout of the palms.

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: QUALITY | Bodybuilding and accessory work to round out a training day with skills, light squatting, and gas pedal metcon. This session should be FUN. We are intentionally reducing some of the volume and intensity this week, resist the temptation to add in more intensity.