Friday

26
Jan

Friday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME

1000/800m Row

75 Box Jump Overs (24/20)

50 Front Squats (135/95)

(Score is Time)
GOAL: EFFORT/SPRINT | This is right on the borderline between effort and sprint. Probably more an Effort workout…butttttt kind of a Sprint too. It’s a tricky workout to pace and VERY easy to blow up in all 3 parts. This is an Open workout special. Doing this workout multiple times will almost guarantee improvement in every effort. We WILL revisit this workout next week. Go for it this week, see what happens / where did you feel it / where can you improve. Next week, make the adjustments.

B. NC60

Warm-up

Warm-up (No Measure)

EMOM x 9 MINUTES

Min 1 – :20 Mountain Climbers + :20 Slam Ball Deadlift

Min 2 – :20 Slam Ball OH Press + :20 Lunges

Min 3 – :20 Bootstrappers + :20 Sit-Ups

Workout

Metcon (AMRAP – Reps)

“TABATA”

8 ROUNDS EACH, :20 ON / :10 OFF

TABATA 1 – Up-Downs

TABATA 2 – Slam Balls (30/20)|(20/10)

TABATA 3 – Slam Ball Alt. Lunges*

TABATA 4 – Slam Ball Russian Twists**

TABATA 5 – Up-Downs

*Ball held in a Bear Hug, L+R = 1-Rep

**L+R = 1 Rep

-No additional rest b/t Tabatas-

(Score is Reps)

KG SB: (15/10)|(10/5)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Hamstrings + Lats

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

1. FOR QUALITY*

10 Reps High Hang Squat Snatch

-Rest as Needed-

10 Reps Hang Squat Snatch

-Rest as Needed-

10 Reps Below Knee Squat Snatch

*Perform with empty barbell or very light weight. No more than 2 reps at a time then rest/reset. Every single rep should be fast, clean, and nearly perfect.
GOAL: QUALITY | RPE 4-5 | Perform before or after Cali Bear. This is SKILL DRIVEN work that should be done with precision and speed. Do not turn this into a heavy lifting workout.

Hang Snatch (3-3-3-3-3*)

*Start Moderate & Build to Moderate Heavy. Perfect reps only. This is not a 3RM.

(Score is Weight)

GOAL: QUALITY | RPE 6-7 — Athlete option to perform as TNG from the thigh or to pause and reset every rep. Every rep today should be crispy…no starfish!