Friday

29
Jun

Friday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

“OPEN 17.5” (Time)

10 ROUNDS FOR TIME

9 Thrusters (95/65)

35 Double Unders

(Score is Time)
NOTE: New Benchmark.

GOAL: SPRINT | RPE 8-9 — Nowhere to run or hide on this one. Thrusters are unbroken, Dubs are completed FAST. This is all about how long your legs can hang on before completely blowing up! Keep transitions fast! Check your old scores if you have them. Gold standard is sub 8:00!

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

6/4 Cal Bike (Mod)

6 Slow Air Squats

4 Alt. Groiners

Rest 1:00

AMRAP x 3 MINUTES

6/4 Cal Bike (Fast)

6 Kang Squats

4 Push-Ups

Strength

Back Squat (Heavy 1-Rep )

ON A 25:00 RUNNING CLOCK…

Build to a Heavy 1-Rep

Week 9 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

4 SETS

ON A 2:30 RUNNING CLOCK…

20/15 Cal Bike

Max Reps in the Remaining Time…

ODD ROUNDS: No Push-Up Renegade Rows (50/35)|(35/20)*

EVEN ROUNDS: Push-Ups

-Rest :30 b/t Sets-

*1 Rep = Right Arm + Left Arm.

(Score is Total Reps)

KG DB: (22.5/15)|(15/10)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

3 SETS FOR QUALITY

12-15 Banded RDL*

10/10 Single Leg Banded Hamstring Curls

20 Alt. Banded Deadbugs

:30-:45 Banded Plank Hold**

-Rest As Needed b/t Sets-

*Set band rig upright at hip height. Step into it so it sits in hip crease. Walk out until band is under tension and complete reps of RDL’s fighting the pull back of the band. See ya hamstrings.

**Place hands in band and loop around back so it lays across the shoulder blades. Hold from the top of a Push-Up.

(No Measure)

GOAL: QUALITY | RPE 4-5 — Band anarchy!!! This is going to be a fun pump sesh leading into the weekend. Try to minimize transition b/t movements and go in with the intent of completing all reps unbroken. Roll your sleeves up and pump some jams, this is going to be fun!