Friday

12
Jan

Friday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

5 SETS

4:00 ON / 2:00 OFF

Distance Run*

Nasal Breathing Only. Consistent and sustainable pacing throughout. Same SPM for all 5 sets.
GOAL: QUALITY | RPE 4-5 — Steady state cardio. Keep your breathing and heart rate under control. Do not turn this into a sprint. This is meant to be the SAME pace for all 5 sets.

B. NC60

Warm-up

Warm-up (No Measure)

2 Sets (10:00 CAP)

1:00 Bike (ez)

10 Groiners

10 PVC Pass Throughs

10 PVC Overhead Squats

Into

2-3 Sets (Time dependant) *

:45 Bike (mod)

5 Inch Worms

5 Overhead Squats

:20 Pause in the bottom of OHS

*Can be performed with an empty Barbell after the first round.

Strength

Overhead Squat (2×3)

2×6

2×3

Overhead Squat

*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, the sets of 6 should be roughly 85%, the sets of 3 should be roughly 90%. Focus on perfect movement.

Week 2 of 8

(Score is Weight)

Workout

: Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1&2 – 20/15 Cal Bike + Max Overhead Squats (75/55)|(45/35)

MIN 3 – 15 Hang Power Snatch

MIN 4 – Rest

(Score is Lowest Reps)

KG BB: (35/25)|(30/20)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

FOR QUALITY*

100 GHD Sit-Ups

100 Strict Dips

*Break up into reps and sets as needed to complete the work.

-Rest as Needed-

FOR QUALITY

100 Slow Calf Rasies

100 Slow Tib Raises

*Break up into reps and sets as needed to complete the work.

-Rest as Needed-

FOR QUALITY

20 Reps of Deep Nasal “Box” Breathing*

*Inhale for :04 / Hold Full for :04 / Exhale for :04 / Hold Empty for :04
GOAL: QUALITY | On the first part, you can drop the hammer a little BUT the reps must be pretty and full ROM. Make sure you are reaching full extension on your dips. For the GHD, long ride back with a sit-up and touch the ankle pad. The rest of the work for the day should be slow and intentional.