Monday

31
Jul

Monday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
GOAL: EFFORT | 4 Rounds was the world class standard in 2015…with Ben Smith & Sam Briggs bringing home the top scores worldwide with 4+. Times have a-changed…but 4 rounds is still an insane amount of capacity. 3 complete and into the 4th Round should be the goal.

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Plate Hops

10 Step Ups

10 Plate Ground to Overhead

5 Push-Up to Pike

Into…

2 ROUNDS

7 Box Jumps

10 Elbow Punches

5 Push Press

5 Front Squat

Strength

Shoulder Press (1×3 @ 90%)

1×3 @ 70%*

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Week 6 of 9

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

21 Thruster (95/65)|(65/45)

21 Box Jumps (24/20)

(Score is Time)

KG BB: (42.5/30)|(30/20)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Elbow to Instep (R)

1:00 Pidgeon Pose (R)

1:00 Samson Stretch (R)

1:00 Elbow to Instep (L)

1:00 Pidgeon Pose (L)

1:00 Samson Stretch (L)

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

3-5 SETS FOR QUALITY

10 Strict TTB

20 Alt. Quad Heel Taps*

25′ Quad Crawl Forward

25′ Quad Crawl Backward

*L/R = 1 Rep

(No Measure)
GOAL: QUALITY | You can use this as a great primer session before your Conditioning or perform as a post-workout finisher to either your Part A or Part B. These have become some of my favorite sessions to perform and program. Focus on the mind-muscle connection for each movement, make every rep intentional and do not rush!