Friday

10
Aug

Friday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

DIANE (Time)

FOR TIME

21-15-9

Deadlift (225/155)|(155/105)

Handstand Push-up

(Score is Time)

KG BB: (100/70)|(70/55)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press
NOTE: Last Seen 11/22/2021

GOAL: SPRINT | RPE 8-9 — Diane is going to feel a bit different with the pre-fatigue but the goal is still the same! Try to keep the DL’s unbroken or to 2 sets and blaze through the HSPU. See how close to your PR time you can get even with the added fatigue from the strength!

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Single Unders

8 Wall Deadlifts

8 Wall Ball Strict Press

:20 Plank

Into..

AMRAP x 5 MINUTES

15 High Jump Single Unders or 15 Double Unders

8 Wall Ball Front Squats

8 Wall Ball Push Press to Target

8 Sit-Ups

Workout

Warm-up (No Measure)

NOTE – ANNIE Workout is to be performed on a 10:00 Running Clock. Athletes who finish before 10:00, rest until the 10:00 mark. All athletes rest another 2:00 b/t ANNIE and KAREN. KAREN workout is to be performed on a 12:00 Running Clock. Athletes who finish before 12:00, rest until the 12:00 mark.

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
NOTE: Last Seen 3/30/2021

-Rest 2:00 b/t Part 1 & Part 2-

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
KG WB: (9/6)|(6/5)

NOTE: New Benchmark

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 KB Calf Smash (R)

1:00 KB Calf Smash (L)

1:00 Groiner w/ Thoracic Twist (R)

1:00 Groiner w/ Thoracic Twist (L)

1:00 Corpse Pose

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Rounds)

EMOM x 11 MINUTES

6 Deadlifts (185/135)

(Score is Rounds Completed)

GOAL: EFFORT | RPE 6-7 — COMPLETE BEFORE CONDITIONING. Think of this as pre-fatigue for Diane. We have all done Diane before but we are usually fresh and can FLY through the workout…today we are going to really gas out the hammies with volume and then seeing how close to the sun we can fly!