Friday

13
Apr

Friday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Weight)

5 SETS

3 Push Jerks

+

3 Split Jerks

*All sets performed light to moderate-light. Goal is speed and precision. This is skill development in the jerk.

(Score is Weight)
GOAL: QUALITY | RPE 4-5 — Speed and precision. Do not rush any of these reps. Small jumps, keep the weight moderate light. Crispy!

B. NC60

Warm-up

Warm-up (No Measure)

QUICK RUN DRILLS

(25 ft Each)

Walking Knees to Chest

Walking Heel to Butt

Walking Figure 4

High Knees

Butt Kickers

High Skips

Lateral Skips (Down and Back)

Into..

200m Run

Into…

1 ROUND

10 Alt Cossack Squats

10 Alt. 90/90 Stretch

5 Bootstrappers

5 Inch Worms to Squat

1 ROUND

10 Elbow Punches

5 OH Press

5 Front Squat

5 Behind Neck OH Press

5 Back Squat

Strength

Squat Clean (3×3*)

*All working sets should be Light…about 70-75% of 1-Rep Clean. This is Deload week, keep mechanics perfect.

(Score is Weight)

Week 7 of 8

Workout

CLOUDKICKER (Time)

4 ROUNDS FOR TIME

7 Unbroken Bear Complex* (115/75)|(75/55)

400m Run

*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press

(Score is Time)

KG BB: (50/35)|(35/25)

C. STRENGTH / GYMNASTICS

Paused Front Squat (4×5*)

*Goal is moderate-heavy+ at the same or nearly same weight for all 4 sets…roughly 75-80% of 1-Rep. Pause is held in bottom of active Front Squat for a clear TWO count every rep.

(Score is Weight)

GOAL: HEAVY | RPE 6-7 — Heavier than last week but same intention…Building strength and awareness in the bottom. After the :02 pause, try NOT to pitch forward and round out coming up from the bottom. Try instead to either come straight up with a strong, neutral spine OR hit a mini bounce like catching a clean and come straight up immediately after.