Friday
CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
5 Overhead Squats (155/105)
10 Ring Dips
15 Box Jump Overs (24/20)
(Score is Rounds + Reps)
GOAL: EFFORT | RPE 6-7 — Simple on paper but MAN will this light up the entire body! The trick will be to mitigate shoulder/tricep fatigue on the Ring Dips by potentially breaking them into quick sets so you can support the bar overhead. Oh ya, also those Box Jump Overs will light up the legs making that already mod-heavy bar feel HEAVY. Take those at the pace you need, to make sure those 5 OHS are always kept unbroken! WOO!
B. NC60
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
1:00 Bike (Increasing Pace)
10 Box Step-Ups*
5/5 Staggered Stance Good Mornings (BB Optional)
10 Barbell RDL
*Round 1- Box Step-Ups
Round 2 – Half Box Jumps
Round 3+ Box Jump Overs
Strength
Deadlift (1×3 / 1×3 / 1×3*)
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
Week 3 of 9
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
35/28 Cal Bike
Into…
3 ROUNDS
30 Box Jump Overs (24/20)
10 Deadlifts (255/175)|(175/115)
Into…
35/28 Cal Bike
(Score is Time)
KG BB: (115/79)|(79/52.5)
Optional Finisher
Metcon (No Measure)
2-3 SETS
12-15 Barbell Rollouts
:45 Side Plank (R)
:45 Side Plank (L)
-Rest As Needed b/t Sets-
(No Measure)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
ON A 15:00 RUNNING CLOCK…
EZ Row. This is meant to be recovery to flush the body, nasal breathing is highly encouraged. Just move, we have more work to do tomorrow!
-Then-
ON A 15:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.
(No Measure)