CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (1 Rounds for time)

10 SETS

200m Run

-Rest Exactly 1:1 to Work-

(Score is Slowest Time)
GOAL: 1:1 Rest to Work ratio. If it takes you :45 to complete the run, you rest exactly :45 before starting your next run. All 10 sets should be very tough but very consistent. Warm-up as needed before the first run. 10 strong efforts…do not overpace this.

B. NC60

Warm-up

Warm-up (No Measure)

EMOM x 12 MINUTES

MIN 1 – :40 Alt. Single Leg RDL*

MIN 2 – :40 Marching Plank

MIN 3 – :40 Glute Bridge-Ups

MIN 4 – :20/:20 Single Arm KB Bent Over Row

*KB optional, move with control.

**Keep KB light for all movements in the Warm-Up

Workout

Metcon (Time)

FOR TIME*

30-30-20-20-10-10

Russian KB Swings (53/35)|(35/26)

Sit-Ups

*After each full set, complete 30 Double Unders. Option for Double Under set “must be” Unbroken.

(Score is Time)

KG KB: (24/16)|(16/12)

Optional Finisher

Metcon (Time)

ON A 5:00 RUNNING CLOCK…

Accumulate Max Time in a Push-Up Plank*

*Each time you break perform 10 Push-Ups

(Score is Time)

C. STRENGTH / GYMNASTICS

Bench Press (1-1-1-1-1-1-1)

-Rest as Needed b/t Sets-

(Score is Weight)

Metcon (No Measure)

3 SETS

15 Controlled Scap Push-Ups

1:00 Push-Up Plank

15 Arm Haulers

1:00 Hollow Rocks

-Rest as Needed b/t Sets-

(No Measure)
GOAL: Working our way down from the heavy 3s to the heavy 1s in the Bench Press. Goal is to work up to your heaviest single rep for the day. Start moderate-heavy or better for your first working set — look to hit your heaviest load in sets 5,6, or 7. Accessory strength and recovery work after the bench. Perform slowly and intentionally.