Monday

26
Mar

Monday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No additional Conditioning. Attack 5 Rounds of the Kelly-Remix.

B. NC60

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

2 Sets

1:00 Bike @ Ez Pace

10 Bootstrappers

10 Samson Lunges

10 Push-Up to Pike

10 Hollow Rocks

2 Sets

:45 Bike @ Mod Pace

12 Step-Ups

12 Med Ball Deadlifts

12 Med Ball Strict Press

12 Quad Heel Taps

2 Sets

:30 Bike @ Hard Pace

10 Box Jumps

10 Med Ball Thrusters

10 Alt. V-Ups

Workout

“RESTING BIKE KELLY” (1 Rounds for time)

4 SETS*

35/28 Cal Bike

30 Box Jumps (24/20)

30 Wall Ball Shots (20/14)

-2:00 Rest b/t Sets-

*Option for a final, 5th Round.

(Score is Slowest Set)

KG WB: (9/6)|(6/5)

C. STRENGTH / GYMNASTICS

Shoulder Press (10 x 5*)

-Rest as Needed b/t Sets-

*Sets 1&2 – Light

Sets 3,4,&5 – Moderate Build Each Set

Sets 6-10 – Challenging Set of 5, Same Weight for All Sets

(Score is Heaviest Weight)

GOAL: HEAVY | RPE 6-7 — Getting some more exposure to strict pushing. Not often tested in comp but needed to develop the OH strength and stability needed to push press / push jerk / split jerk. Also a great movement to develop more stability in the OH position in general (obviously!). This comes into play big time in the OHS and odd object work.