CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (1 Rounds for reps)

3-5 SETS FOR QUALITY

400m Run

-Rest :30-

‘Max’ Set of Ring Muscle-Ups

-Rest 1:30 b/t Sets-

(Score is Lowest Reps)
GOAL: QUALITY | RPE 6-7 — The :30 Rest is mandatory and starts once you finish your run. This is a training exercise to help you calm down before getting to the rings. Most of the time in a workout you will have a transition period after a mono movement and before a skill/bar piece. The transition here is the :30 but labeled as rest. See if it changes your mental approach. The ‘Max’ set should be sub-max…do not go to failure. Find a number you know you can hit but will challenge you each set.

B. NC60

Warm-up

Warm-up (No Measure)

1-2 ROUNDS

10 Up-Downs

10 PVC Pass Throughs

10 PVC Snatch Push Jerks*

10 Scap Pull-Ups

1 ROUND

8 Burpees

8 PVC Scarecrow Power Snatch**

8 Jumping Squats

8 Kip Swings

*The Snatch Grip Push Jerk is performed from behind the neck

**Start in the Scarecrow position (Snatch grip and elbows high) and on the toes. Athletes will jump down into the Power position and punch the bar OH. Landing should be the same as the Push Jerk.

Strength

Power Snatch (Build to a Heavy 1-Rep )

ON A 20:00 RUNNING CLOCK

Week 4 of 8

(Score is Weight)

Workout

“POWER PLUS AMANDA” (Time)

FOR TIME

11-9-7-5

Power Snatch (135/95)|(95/65)

Bar Muscle-Up

BMU Option 1: Jumping Bar Muscle-Up

BMU Option 2: Burpee Pull-Up

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

C. STRENGTH / GYMNASTICS

Overhead Squat (5×3*)

*Use same Mod-Heavy to Mod-Heavy+ Weight for all 5 Sets.

(Score is Weight)

Front Squat (5×3*)

*Use same Mod-Heavy to Mod-Heavy+ Weight for all 5 Sets. Should be significantly heavier than the OHS.

(Score is Weight)

GOAL: HEAVY | RPE 6-7 — Perform before or after your GPP…mod-heavy to mod-heavy+ means that you can perform all the reps with perfect mechanics BUT you have to THINK about every single rep. This is a great training weight for incrementally gaining more strength and awareness. You are not so overcome by the loading that it crushes you, you are not so detached from it that you move mindlessly.