Monday

30
Oct

Monday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

3 SETS ON 10:00 RUNNING CLOCK…

5:00 Bike (Moderate)

Immediately Into…

AMRAP x 5 MINUTES

15 Russian KB Swing (Heavy)

15 KB Goblet Squat

15 Hanging Knee Raise

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)
GOAL: GRIND | Moderate-lowish and slowish. This is all about steady state conditioning. Try to prioritize nasal breathing. For the AMRAP, move with purpose but not looking to scorch yourself…2-3 rounds at a controlled pace.

B. NC60

Warm-up

Warm-up (No Measure)

2 SETS (10:00 CAP…get as far as you can!)

35 Single Unders

10 Alt. Lunges

8 Inch Worms + Push-Up

Into..

2-3 SETS

30 Single Unders

10 Slamball Deadlifts

10 Slamball Curl to Press

10 Alt SB Lunges

Workout

Metcon (AMRAP – Rounds and Reps)

2 SETS

AMRAP x 4 MINUTES

20 Slam Balls (30/20)|(20/10)

20 SB Weighted Sit-Ups

-Rest 1:00-

AMRAP x 4 MINUTES

20 Slam Balls Lunges (30/20)|(20/10)

40 Double Unders

-Rest 2:00 b/t Sets-

(Score is Total Rounds + Reps)

KG SB: (15/10)|(10/5)

Finisher

Metcon (AMRAP – Reps)

“TABATA”

8 SETS EACH, :20 ON/:10 OFF

Tabata 1 – SB Hollow Body Flutter Kicks*

Tabata 2 – Slam Ball Bicep Curls

-Rest 1:00 b/t Tabatas-

*R+L = 1 Rep

(Score is Reps)

C. STRENGTH / GYMNASTICS

Deadlift (7-5-3-7-5-3)

Tempo: (30X1)

(Score is Weight)

GOAL: HEAVY | Wave loading bruh! The second 7-5-3 should be heavier than the first 7-5-3. The tempo should be a :03 controlled down with an immediate turn around back up with a normal standing pace.