Monday

17
Apr

Monday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (1 Rounds for reps)

EVERY 3:00 FOR 5 SETS

20/15 Cal Row

15 Sumo DL High Pull (95/65)

Max Double Unders in Remaining Time…

-Rest :30 b/t Sets-

(Score is Lowest Reps)
GOAL: Non-stop but sustainable at an elevated heart rate / heavy breathing. Should be looking to have at least 1:00 on the DU every single round. Finish the row in 1:00, finish the SDHP in 1:00, then 1:00 on the rope. Take it all the way to the buzzer. Use the :30 to walk back to the rower and reset…no more than :30 rest, no less that :30 rest.

B. NC60

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Jumping Jacks

5 Down-Dog to Up-Dog

10 Groiners

Into…

2 ROUNDS

4/4 Split Squats

6 Wall Ball Front Squats

6 Wall Ball Push Press

10 Elbow Punches

Strength

Metcon (Weight)

4 SETS

12/12 DB Suitcase Bulgarian Split Squats*

*All performed at Moderate weight

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

15 Wall Balls (20/14)|(14/10)

10 Hang Power Clean (115/75)|(75/55)

5/5 Front Rack Lunge*

*Perform all 5 reps on the Left side then 5 reps on the Right side

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)

KG BB: (50/35)|(35/25)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching

(No Measure)

C. STRENGTH / GYMNASTICS

Back Squat (Heavy 10-Rep)

ON A 12:00 RUNNING CLOCK…

Establish a Heavy 10-Rep Back Squat*

(Score is Weight)

GOAL: Coming off of our heavy singles moving into a test of high-rep strength. This isn’t as much “”cardio”” as the 20-rep test but you should feel this around rep 4 with the weight of the bar and around rep 6-7 with the heavy breathing. These should be 10 intentional reps. If you get to 10 and you could’ve done 15-20…too light. If you fail at 7…too heavy.