Friday
CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (No Measure)
4 ROUNDS FOR QUALITY
3:00 Bike
2:00 Row
1:00 Ski
(No Measure)
GOAL: QUALITY | RPE 4-5 — NASAL BREATHING ONLY. Long workout for Metcon and an Open Test tomorrow means we need to prime the bodies to perform! This will be a longer conditioning piece, but it should act as a cool down post metcon so you are ready for both tests tomorrow…Ripcord and Open 12.4…two of my favorites so if you’re itching for intensity today just be patient and wait for tomorrow. You’ll get plenty then!
B. NC60
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Box Step-ups
10 Scap Push-ups
10 Lunges
:15 Top of the Ring Hold
Into…
2 ROUNDS
8 Box Step-Overs
8 Push-ups
8 DB Alt. Front Rack Lunges
:15 Bottom of the Ring Hold
Into…
1-2 ROUNDS (Time Permitting)
6 Box Jump Overs
10 Hand Release Push-ups
10 Alt DB. Overhead Lunges
:20 Ring Dip Negatives
Workout
Metcon (AMRAP – Rounds and Reps)
3 SETS
AMRAP x 7 MINUTES**
14 Box Jump Overs (24/20)
7 Ring Dips
14 Single DB Alt. Overhead Lunges (50/35)|(35/20)*
7 Hand Release Push-Ups
*Switch hand holding DB as needed.
-Rest 1:30 b/t Sets-
**Pick up where you left off in each AMRAP.
(Score is Total Rounds + Reps)
KG DB: (22.5/15)|(15/10)
C. STRENGTH / GYMNASTICS
Back Squat (1×5 / 1×3 / 1×1+*)
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 7 of 9
(Score is Weight)
GOAL: HEAVY | RPE 8-9 — Making up for Thursday’s Wendler session. Similar to how we worked the Back Squat last week, give yourself 20:00 and work those %’s with 5-10lbs extra if you’re feeling good. See if you can match your 1+ from week 4 at a heavier weight!