Friday

27
Apr

Friday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (1 Rounds for time)

4 SETS*

500/400m Row

*All sets must be within :05 of each other.

-Rest Equal Time b/t Sets-

(Score is Slowest Time)
GOAL: EFFORT | RPE 6-7 — Razor thin repeats…try to push the pace to about 75-80% of your 500m max pace. See if you are able to repeat this with consistency.

B. NC60

Warm-up

Warm-up (No Measure)

1 ROUND

10 Jumping Jacks

10 Scap Pull-Ups

10 Air Squats

Into

1 ROUND

8 Toe Touch Jumping Jacks

8 Tuck Ups

8 Jumping Squats

Into

1 ROUND

6 Up-Downs

6 Kip Swings

6 Front Squat + 6 Strict Press

Strength

Thruster (3 Attempts at a 10-Rep)

ON A 15:00 RUNNING CLOCK…

(Score is Heaviest Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

10 Toes to Bar

5 Thrusters (135/95)|(95/65)

10 Up Downs Over Bar

(Score is Rounds + Reps)

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

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Upper Back / Shoulders

2:30 Lat Distraction (R)

2:30 Lat Distraction (L)

(No Measure)

C. STRENGTH / GYMNASTICS

Front Squat (Build to a Heavy 3-Rep )

1.) ON A 15:00 RUNNING CLOCK…

(Score is Weight)

-Quick Rest b/t Part 1 & Part 2-

Front Squat (10×1*)

2.) Front Squat

*Use the same weight from the Heavy 3-Rep. Perfect mechanics, full-depth, complete control of the barbell.

GOAL: HEAVY | RPE 8-9 — Let’s see if all the pausing FS work paid off with a new heavy triple PR. Again, I would treat this like a comp…3 lifts: a weight you know you can hit / a weight you think you can hit / a weight you want to gamble with. Rest as needed after your heavy triple but don’t cool down. Get some volume and consistency with the heavy bar in for 10×1.