Friday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (10 Rounds for calories)

5 SETS

ON A 2:00 RUNNING CLOCK…

Max Cal Bike

-Rest 1:15 b/t Sets-

(Score is Each Set for Cals)

Into…

5 SETS

ON A 2:00 RUNNING CLOCK…

Max Cal Bike

-Rest 1:00 b/t Sets-

(Score is Each Set for Cals)

GOAL: EFFORT | RPE 6-7 — We are almost to the end of our Cal Bike road…stick with it a little longer. We have one more week after today and then we hit our 10:00 test. Same as last week keep Cals the same once the rest decreases and let’s really find out where that 80-85% pace is!

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

100m Run

5 Up+Overs*

10 Lunges

10 Groiners + Thoracic Rotation

10 Alt. Bird Dogs

*1 Rep of an Up+Over = w/ bar in Front Rack, Push Press it overhead, slowly lower it onto the back, and then Push Press it back OH and lower it back to the FR.

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

**Add 5-10lb to the working weight today.

Week 5 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

12 Back Rack Reverse Lunges (115/75)|(75/55)*

400m Run

*After each full round, increase reps by 4 Reps. Ex. R1 = 12 Reps, R2 = 16, and so on.

(Score is Rounds + Reps)

KG BB: (52.5/35)|(35/25)

Optional Finisher

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

40 Alt. Supine Heel Taps

20 Glute Bridge-Ups*

40 Alt. Russian Twist

*Option to use light DB.

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 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 20:00 RUNNING CLOCK…

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