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.