Monday

22
Mar

Monday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME

100 Double Unders

50 DB Walking Lunges (35/20)

50 Wall Ball (20/14)

100 Double Unders

40 DB Walking Lunges

40 Wall Ball

100 Double Unders

30 DB Walking Lunges

30 Wall Ball w/ SB

(Score is Time)

-Rest 3:00-

Clean and Jerk (1×1)

ON A 7:00 RUNNING CLOCK…

Build to a Heavy Single Clean & Jerk

(Score is Load)

B. NC60

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

2 SETS

1:00 Run, Bike, Row, or Ski (increase pace each round)

10 PVC Pass-Thru (or Arm Circles)

10 PVC Presses (or Pike Push-Ups)

10 PVC Good Mornings (or Body Weight Good Mornings)

10 Alternating Groiners

10 Perfect Air Squats

10 Perfect Push-Ups*

10 Perfect Ring Rows/or Strict Pull-Ups (or DB Bent Over Rows)

BARBELL WARM-UP

2-3 SETS (w/ empty barbell or PVC- can also use DB)

5-7 Slow Deadlifts

5-7 Hang Power Cleans

5-7 Alternating Elbow Punches (each side)

5-7 Front Squats

5-7 Strict Press or Push Press

Workout

Metcon (AMRAP – Rounds and Reps)

6 SETS

AMRAP x 3 MINUTES

4 Power Clean (115/75)|(75/55)

4 H-R Push-Ups

4 Box Jumps (20/16)*

-Rest 1:00 b/t Sets-

*Athlete can choose to jump-up or step-up but must step-down each rep.

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

4 SETS

:30 Hollow Flutters

:30 Russian Twist (No Weight)

-Rest as Needed b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Deadlift (5-3-1)

FOR LOAD

5-3-1

Deadstop Deadlift

(Score is Load)

*Take your time and build slowly to a heavy set of 5 the 3 the 1. Each Deadlift is performed with a “”deadstop”” :01 pause between each rep. This is not TNG and there’s no slamming bars.

Metcon (Weight)

5 SETS

10 Barbell Bent Over Row (1111)*

15 Slow Tuck-Ups

*Use same heavy load for all sets

(Score is Load)