Friday

30
Mar

Friday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Calories)

7 SETS

1:00 ON HARD / 2:00 EZ PEDAL

Cal Bike

-No Additional Rest b/t Sets-

(Score is Total Cals)
GOAL: EFFORT | RPE 6-7 — Bordering on 8-9 RPE but during the 1:00 I am looking for a pace that you can only sustain for about 2:30-3:00…not ALL OUT but dammmmn hard. In the 2:00 EZ pedal, the legs can not stop and it’s NOT a simple recovery. I want you to hold a 10:00 pace on the bike…your cruise pace in LONG SLOG workouts. I did this at 70RPM and 60RPM. It felt right for me.

B. NC60

Warm-up

Warm-up (No Measure)

3 SETS

15 Toe Touch Jumping Jacks

5/5 Split Squats*

5 Push-Up to Pike

10 Elbow Punches

5 OH Press**

*Round 2 perform 5/5 Jumping Split Squats, Round 3 perform 10 Jumping Lunges.

**Round 2 perform Push Press, Round 3 perform Press from the Split Position

Strength

Split Jerk (5 x 2*)

*All working sets should be Heavy…about 80-90% of 1-Rep Split Jerk. Option to build in later sets if perfect mechanics are maintained.

(Score is Weight)

Week 5 of 8

Workout

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
KG BB: (60/42.5)

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 — Same protocol but heavier than previous week. 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.