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)