CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (Distance)
5 SETS
:30 Max Meters Bike
-Rest 1:30-
:30 Max Meters Row
-Rest 1:30 b/t Sets-
(Score is Distance)
GOAL: SPRINT | Perform before or after GPP/Strength, your choice! ALL OUT SPRINT. Do not hold anything back for any :30 interval for any set. You have a 1:3 work to rest ratio…this should allow you to stoke the fire each time. Go to that place with this one.
B. NC60
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
5 Ring Rows
5 Push-Up to Pike
3 Lunge + Lunge + Air Squat
Into
AMRAP x 3 MINUTES
5 Jumping Pull-Ups or Ring Rows
5 HR Push-Ups
7 Air Squats
Strength
Metcon (No Measure)
3 SETS
5-7 Tempo Strict Pull-Ups (3111)*
2-4 Slow Wall Walks
*Option to add weight to the Pull-Up and perform without Tempo
(No Measure)
Workout
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
Pistol Option 1: Air Squat (Narrow)
Pistol Option 2: Box or Rig Pistol
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Option to complete Mary or Cindy.
C. STRENGTH / GYMNASTICS
Metcon (AMRAP – Reps)
1. EMOM x 10 MINUTES
1 DB Deadlift (50/35)
+
1 DB Hang Squat Clean
+
1 DB Thrusters
+
1 DB Push Press
*Must be performed unbroken. Add 1 Rep to each movement every minute until failure. MIN 1 = 1 Rep of all / MIN 2 = 2 Reps / Etc. Once you reach failure, the next minute perform 2 reps of each movement unbroken until the 10mins expires.
(Score is Highest Reps)
GOAL: GRIND | Perform before or after GPP/Conditioning, your choice. DB complex that will become absolutely NASTY. Minute 1 will be a joke but by the time you’re at minute 4…this is serious. How far can you make it? How efficient is your movement with the moderate DBs?
Warm-up (No Measure)
2. ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. Perform as LAST element of the day. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.
(No Measure)