Monday

5
Feb

Monday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (3 Rounds for calories)

3 SETS

6:00 Cal Bike*

*Nasal Breathing Only. Following the pacing guidance below…adjust as needed to match the intended stimulus.

2:00 EZ (55-60 RPM)

2:00 Moderate (60-65 RPM)

2:00 Uncomfortable (65+ RPM)

-Rest 3:00 b/t Sets-

(Score is Each Set of Cals)
GOAL: EFFORT | RPE 6-7 — Continuing to fine tune our aerobic conditioning. Goal hear is to dial in your paces and better understand your own capacities within these ranges. Adjust the RPMs as needed to hit the intended stimulus.

B. NC60

Warm-up

Warm-up (No Measure)

1 ROUND

50 Singles

10 Scap Push-ups

10 Scap Pull-ups

50 Singles

Into…

2 ROUNDS

20 Hollow Rocks

10/10 Marching Glute Bridges

10 Windshield Wipers

Into…

1 ROUNDS

15 Supinated Band Pull-Aparts

10 Pass-throughs

*Optional Cooldown (Post Workout Recovery)

5:00 Foam Roll Lats + Calves

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Ring Muscle-Ups + Strict RMU Transitions

*Drill Suggestions…

False Grip Ring Row

False Grip Kipping

Jumping False Grip Transition

Kipping Hips to Ring

(No Measure)

Workout

“ANNIE-UP” (Time)

FOR TIME

50-40-30-20-10

Double Unders

2-4-6-8-10

Ring Muscle-Ups

50-40-30-20-10

Sit-Ups*

*GHD Optional

(Score is Time)

RMU Option 1: Jumping Ring Muscle-Ups

RMU Option 2: Burpee Pull-Ups

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Lats + Calves

(No Measure)

C. STRENGTH / GYMNASTICS

Clean and Jerk (1-1-1)

3 SETS

Clean & Jerk 1-1-1*

*Quick singles. No more than :10 between each rep. Use the same weight within each set. Athlete choice for Power or Squat. Follow the loading plan below.

SET 1 – Mod-Heavy

SET 2 – Mod-Heavy+

SET 3 – Heavy

-Rest as Needed b/t Sets-

(Score is Heaviest Weight)

GOAL: HEAVY | RPE 6-7 into 8-9 — Think of these three sets like this…1.) I def got this aka these are my safety lifts; 2.) these are challenging but I’ve hit these before…90% sure I’m good; and finally, 3.) these are heavy and a bit of a gamble but within the realm of reality.