Monday

3
Feb

Monday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds)

AMRAP 9 MINUTES*

3 Power Clean (155/105)

+

3 Push Press

+

3 Push Jerk

*All 9 reps must be completed unbroken to score 1 Round. No credit for partial rounds or reps. Only full completion of the unbroken complex.

(Score is Rounds)
Goal: Classic barbell cycling test. Get used to holding onto the moderate weight barbell and managing your grip fatigue and overall fatigue as well.

B. NC60

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Scap Push-ups

5 Push-Up to Pike

10 Scap Pull-Ups

5 Broad Jumps

Extended Warm-up

Metcon (No Measure)

EXTENDED WARM-UP

3 SETS FOR QUALITY

:30 Bar Hang

:30 Handstand Hold

10 Kip Swings

3-5 HSPU Negatives*

*Reset between reps. No Push-Up on HSPU.

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

WORKOUT

AMRAP x 8 MINUTES

8 Toes to Bar

8 Handstand Push-Ups

8 DB Power Cleans (50/35)|(35/20)

-Rest 1:00-

AMRAP x 6 MINUTES

6 Toes to Bar

6 Handstand Push-Ups

8 DB Power Cleans (50/35)|(35/20)

-Rest 1:00-

AMRAP x 4 MINUTES

4 Toes to Bar

4 Handstand Push-Ups

8 DB Power Cleans (50/35)|(35/20)

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)

HSPU Option 1: Box Pike Push-Ups

HSPU Option 2: DB Strict Press

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

5 SETS FOR QUALITY

1:00 Ring FLR

1:00 Active Bar Hang

1:00 Wall Sit

-No Rest b/t Sets-

(No Measure)
Goal: Hold your shapes! Learn how to hold your body in proper, strong positions. For the Active Bar Hang, hollow position on the bar with upper back and shoulders active. Do not allow yourself to get sloppy.