CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

“OPEN 19.1”

AMRAP x 15 MINUTES

19 Wall Balls (20/14)

19 Cal Row

(Score is Rounds + Reps)
GOAL: EFFORT | One of my favorite Open workouts of all time. Yes, it’s a little redundant with the leg push, yes it’s just 2 simple movements BUT the numbers and the time on this workout are PERFECT. It’s just enough reps to really push yourself hard the entire time. There is no reason to really slow, break, fall off your pace. In terms of pacing, A LOT of athletes undershoot this workout. You have to be moving to be competitive here…unfortunately this is a pure fitness and mental grit workout. Haha. Do you have the fitness and toughness to last.

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

6 Up-Downs

6 Scap Pull-Ups

6 Push-Up to Pike

Into…

AMRAP x 3 MINUTES

6 Box Jump Overs*

6 Kip Swings

6 DB Strict Press**

*If the Jump cannot be performed adjust to Step Overs

**Use this opportunity to focus on Bracing and Punching the weight overhead to prepare for the Strict Press in the Strength

Strength

Shoulder Press (Heavy 1-Rep )

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Strict Press

Week 9 of 9

(Score is Weight)

Workout

Metcon (1 Rounds for time)

EVERY 3:30 x 5 SETS

10 Pull-Ups (Gymnastic Kip Only)*

12 Handstand Push-Ups*

14 Up-Down Box Jump Overs (24/20)

Rest in Time Remaining…

-No Additional Rest b/t Sets-

*Strict Optional For Both / C2B Optional For Pull-Up

(Score is Slowest Set)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No Additional Strength. Take the additional rest and focus on your GPP and Conditioning session. If you are feeling like you want to move / recover, add in 20-30 mins of walking, yoga, or stretching. But also…nothing wrong with taking some time to read a book and unwind!