Friday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

“REGIONAL WORKOUT 13.3”

FOR TIME

30 Burpee Muscle-Ups

(Score is Time)

GOAL: EFFORT | RPE 6-7 — Steady methodical effort. Try to see how many reps you get in the first minute and see if you can maintain. Protip here is to control yourself all the way down and hop off with minimal swing from the rings to ensure you don’t do your Burpee and then have to steady the rings that are still swinging.

B. NC60

Warm-up

Warm-up (No Measure)

3 ROUNDS

100m Run (increasing pace)

8 BB Upright Rows

20 Alt. BB Elbow Punches

12 Alt. Piked Shoulder Taps*

5 Inchworm + Push-up

*Round 2 & 3 Switch to 2 Wall Walks. 8:00 Cap on Warm-Up.

Strength

Metcon (Weight)

EMOM x 12 MINUTES*

1 High Hang Power Clean

+

1 Hang Power Clean

*Start Light and build to Moderate.

(Score is Weight)

Week 3 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

EMOM x 16 MINUTES

MIN 1 & 2 – 400m Run

MIN 3 & 4 – AMRAP of the following*…

7 Hang Power Cleans (115/75)|(75/55)

7 Handstand Push-Ups

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG BB: (52.5/35)|(35/25)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

“UNIVERSITY OF COLORADO SHOULDERS”

3-4 SETS

15 DB Front Raises

15 DB Lateral Raises

15 DB Push Press

-Rest :30-

Max Banded Upright Rows

-Rest 2:00-2:30 b/t Sets-

(No Measure)

GOAL: EFFORT | RPE 6-7 — DB’s should be light to hopefully allow for you to work straight through the 45 reps, but if need be you can adjust the reps down to 12 through. You can also have different DB’s: Light-Mod – Light – Mod. Aim for 18-25+ for the Upright Rows.