Friday

1
Sep

Friday

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)