Friday

11
May

Friday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Reps)

AMRAP x 9 MINUTES

10 Shoulder to Overhead (95/65)

15 Box Jumps (24/20)

10 Shoulder to Overhead (135/95)

15 Box Jumps

10 Shoulder to Overhead (155/105)

15 Box Jumps

10 Shoulder to Overhead (185/135)

15 Box Jumps

*If you complete the final set of 10 S2OH + 15 Box Jumps, AMRAP the final weight + Box Jumps until time expires.

(Score is Total Reps)

GOAL: HEAVY | RPE 8-9 — A twist on an old Open workout with ascending weights of DL, we now see the S2OH. It will start quick but the increase in weight will add up FAST! Goal is to get to the final weight of 185/135 and try to work through 2-3 rounds, keeping the heaviest bar to 2 sets always!

B. NC60

Warm-up

Warm-up (No Measure)

2 SETS (8:00 CAP)

100m Run

10 Up-Downs

5 Lunge-Lunge-Squats

:30 Squat Hold

Into…

2 SETS

100m Run

10 Burpees

15 Air Squats

Strength

Back Squat (1×5 / 1×5 / 1×5*)

1×5 @65%

1×5 @75%

1×5 @85%

*Based off of 90% of Heavy 1-Rep

(Score is Weight)

Week 2 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

50 Air Squats

400m Run

25 Burpees To Target*

200m Run

*Target is 6 inches above standing reach.

(Score is Rounds + Reps)

Optional Extra Credit

Metcon (No Measure)

EXTRA CREDIT MURPH PREP – DAY 2

CONDITIONING + STRENGTH

800m Run

Into…

10 ROUNDS

5 Pull-Ups

10 Push-Ups

15 Air Squats

Into…

800m Run

*Earlier this week we saw 1.5 miles of running and half the volume of our bodyweight movements for Murph. Today we put those two together to tackle “Half Murph.” This is meant to begin dipping the toes into the volume pool and get a feel for how the combo of everything will tax the body. Goal is to keep your 800m Runs a bit faster than earlier this week and to time your rounds of BW movements to get a rough estimate of fade and how long another 10 would potentially take.

(No Measure)

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…