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%

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!