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 1:00 b/t Sets-

(Score is Each Set for Cals)

Into…

5 SETS

ON A 2:00 RUNNING CLOCK…

Max Cal Bike

-Rest :45 b/t Sets-

(Score is Each Set for Cals)

GOAL: EFFORT | RPE 6-7 — You know the drill. Strap in for a challenge. This is physical AND mental grit today. Deep breaths b/t sets to maximize recovery time. Always be pedaling EZ pace during the rest. If you need to take a set off because you went out too hot, do so, and come back with a new plan. Next week we test.

B. NC60

Warm-up

Warm-up (No Measure)

2 ROUNDS (7:00 CAP)

100m Run

5/5 Single Arm Ring Rows

5/5 Alt. Single Arm KB Deadlifts

Into…

1 ROUND

200m Run

5/5 Single Arm KB Upright Rows

:10 Dead Hang into :10 Active Hang

10 Scap Pull-Ups

Strength

Metcon (No Measure)

3 SETS

10/10 Single Arm Banded Lat Pull Down

10-15 Banded Pull-Apart

7-10 Strict Pull-Ups

-Rest As Needed b/t Sets-

(No Measure)

Workout

Metcon (1 Rounds for time)

5 SETS

ON A 4:00 RUNNING CLOCK…

12 Chest to Bar Pull-Ups

18 KB Swings (53/35)|(35/26)*

200m Run

-Rest Remainder of Time-

*Option to use heavier KB.

(Score is Slowest Set)

KG KB: (24/16)|(16/12)

Optional Finisher

Metcon (No Measure)

ON A 5:00 RUNNING CLOCK…

Accumulate Max Time in a Banded Plank Hold

(No Measure)

C. STRENGTH / GYMNASTICS

Back Squat (1×3 / 1×3 / 1×3*)

1×3 @ 70%

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

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

Week 6 of 9

(Score is Weight)

GOAL: HEAVY | RPE 6-7 — COMPLETE BEFORE CONDITIONING.If you’re legs are feeling solid ad that extra 5-10lbs just make sure you make this a priority before your Bike intervals so your legs are fresh for that heavy Barbell. Take 20:00 to build and hit your sets with 1:30-2:00 EZ Biking b/t.