Friday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Reps)

ON A 2:00 RUNNING CLOCK FOR 6 SETS…

50′ HS Walk*

Max DB Suitcase Box Step-Overs (50/35)|(24/20) with time remaining…

-Rest 1:30 b/t Sets-

*Complete in 5′ intervals.

(Score is Total Reps)
GOAL: EFFORT | PRE 6-7 — Skill work under fatigue! The overall goal is to keep the HS walk to 1:00 giving you 1:00 to work the DB Step-Overs. As the shoulders/ midline fatigues this will be increasingly challenging! With rest being a little bit shorter do not expect a full recovery, this is going to get tough! Dig in and get after it!

B. NC60

Warm-up

Warm-up (No Measure)

EMOM x 5 MINUTES (:50 ON/ :10 OFF)

MIN 1 – :20/:20 Staggered Stance Good Morning (Barbell Optional)

MIN 2 – :20 Single Unders into Max Double Unders/Attempts

MIN 3 – :20 Bootstrappers into Max Good Mornings

MIN 4 – :20 Single Unders into Max Double Unders/Attempts

MIN 5 – :25 Above the Knee Deadlifts into :25 Below the Knee Deadlifts

Strength

Deadlift (ON A 25:00 RUNNING CLOCK… Build to a Heavy 1-Rep)

(Score is Weight)

Week 1 of 9

Workout

Metcon (Time)

12 ROUNDS FOR TIME

3 Deadlifts (70% of 1-Rep Deadlift)

20 Double Unders*

*Increase Double Unders by 10 Reps Every 4 Full Rounds…

R1-4 – 20

R5-8 – 30

R9-12 – 40

(Score is Time)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 30:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

or…

ON A 30:00 RUNNING CLOCK…

Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…