CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning – Just get after the NCMETCON Baselines and tests for 1RMs!

(No Measure)

B. NC60

Warm-up

Warm-up (No Measure)

1 ROUND

25ft Walking Leg Swings

25ft Walking Heel to Butt

25ft Toe Elevated Walk

25ft Heel Elevated Walk

25ft High Knees

25ft Butt Kickers

100m Run

Into…

1 ROUND

5 Scap Pull-Ups

10 Shoulder Taps

10 Lunges

5 Ring Rows

5 Knee Push-Ups

10 Air Squats

Following the Warm-Up go into your teaching of the Muscle Up.

“NCMETCON BASELINE I.I (Test)” (Time)

I.I. ON A 10:00 RUNNING CLOCK…

Run 1 Mile then in Remaining Time Max Meters on Rower

(Score is Time + Note Meters Earned)

“NCMETCON BASELINE I.II (Test)” (AMRAP – Rounds and Reps)

I.II. AMRAP x 15 MINUTES

5 Pull-ups or Bar Muscle-Ups

10 Hand Release Push-Ups

15 Air Squats

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

This is our testing week for our next phase of Wendler for the Strict Press and Back Squat! We will be retesting these in the beginning of November.

Shoulder Press (Build to 1RM)

STRICT PRESS

Build to 1RM

(Score is Weight)

Back Squat (Build to 1RM)

BACK SQUAT

Build to 1RM

(Score is Weight)