Friday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No additional Conditioning — BIG ‘OL WORKOUT TODAY. Have fun with it…adjust the loading up (or down) as needed to make it as naughty or nice as you’d like it to be!

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

50m Run

7 Strict Burpees

7 Tuck-Ups

7 Scap Pull-Ups

7 DB Clean & Jerk

At 2:30 adjust movements to:

50m Run

5 Burpees

5 V-Ups

5 Kip Swings

5 DB Thrusters

Workout

“12 DAYS OF NCFIT” (Time)

FOR TIME*

Day 1 – 1 Clean (185/125)|(135/95)

Day 2 – 2 Front Squats (185/125)|(135/95)

Day 3 – Lateral bar over burpees

Day 4 – DB Push Press (50/35)|(35/20)

Day 5 – Toes to Bar

Day 6 – Hand Release Push-ups

Day 7 – Slam Ball or med ball slams

Day 8 – Wall Balls (20/14)|(14/10)

Day 9 – Deadlifts (185/125)|(135/95)

Day 10 – Lunges in place

Day 11 – DB Thruster

Day 12 – Bar Muscle-Ups

*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

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 after your GPP & Conditioning. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.

(No Measure)