CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

EZ Bike – Low Intensity Leg Flush

(No Measure)
GOAL: QUALITY | Perform AFTER your Strength Session. This week is intentionally a little lower intensity and lower loading aligning with your deload week. Now, don’t get me wrong…you’re gonna train hard but you will have some time off. Please resist the temptation to add in additional work this week.

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

100m Run

10 Box Step Overs

10 Scap Pull-Ups

8 DB Deadlift

8 Tuck-Ups

Workout

Metcon (Time)

FOR TIME

20 Toes to Bar

800m Run

20 Toes to Bar

40 DB Box Step-Overs (50/35)|(35/20)|(24/20)

20 Toes to Bar

800m Run

20 Toes to Bar

(Score is Time)

KG DB: (22.5/15)|(15/10)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Plantar Smash

3:00 Foam Roll Lats

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Rounds and Reps)

1. AMRAP x 6 MINUTES

3 Squat Cleans (155/105)

3 Burpees to Target*

*Target 6″ above standing reach

(Score is Rounds + Reps)

KG BB: (70/47.5)

-Rest 3:00 b/t Part 1 & Part 2-
GOAL: EFFORT | Workout is a derivative from the first CF Open. Incredibly hard to pace this type of workout. With such short rep schemes, lots of transitions, and a slightly higher than sprint time domain…this one is tricky. Generally what you’re looking to do in workouts like this is: 1.) Play to your strengths…can you cycle the Squat Clean or Burpees a hair faster; 2.) Hold something back..you can not sprint this workout at max speed but you also can’t go slow…think 80%ish; 3.) Turn it on either at the halfway point or with 2 mins left…you’ve gotta make a move at some point, do you have the gas tank to go 3:00 or 2:00 at top speed?

Metcon (Weight)

2. ON A 10:00 RUNNING CLOCK…

Work Quickly & Smartly to a Mod-Heavy 2-Rep Squat Clean

(Score is Weight)
GOAL: HEAVY | Classic Open-style combo here with the burner then the short clock lifting. We all know this is a favorite in online comps…you need to know how to build quickly to heavy loads AND you need to know how to deal with existing fatigue. Generally you want to think about a safety lift first, then a “I probably got this”, then a gamble. But after 1-2 reps at a light weight, you probably need to be hitting your safety lift right away.