Monday

2
Apr

Monday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES*

8 Push Jerk (155/105)

40 Double Unders

*Both must be performed unbroken. If you miss a jerk or miss a double under, start that set over. Ex: if you trip up on 36 doubles…start back at zero in that set.

(Score is Rounds + Reps)
GOAL: SPRINT | RPE 8-9 — Gotta go fast, gotta be precise. High margin of error workout. Try to do this one with another athlete who pushes you.

B. NC60

Warm-up

Warm-up (No Measure)

ON AN 8:00 RUNNING CLOCK…

2 Sets

100m Run

8 Bootstraps

8 Cossack Squats

8 Push-Up to Pike

2 Sets

100m Run

8 Med Ball Squats

8 DB Strict Press

8 Alt. V-Ups

2 Sets

100m Run

8 Med Ball Thrusters

8 Pike Push-Ups

8 V-Ups

Strength

Back Squat (3-3-3-3*)

*Weight starts Moderate, building to Heavy. Perfect mechanics. This is a supplemental strength session for our current cycle.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 17 MINUTES

7 Handstand Push-Ups*

21 Wall Balls (30/20)|(20/14)

35 Sit-Ups

400m Run

*Strict Preferred

(Score is Rounds + Reps)

KG WB: (14/9)|(9/6)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

3 SETS*

10 Reps of ‘Tall’ Jerk**

*Use light weight or empty barbell. Pause for :01 in the split position before correcting the feet.

**Start in the tippy toes position with the barbell somewhere between top of head height and eye-level

-Rest as Needed b/t Sets-

(No Measure)

Split Jerk (ON A 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep)

*Take from rack or jerk blocks. Barbell can start with a moderate-light weight. Can not be above 155/105 to start.

(Score is Weight)

GOAL: QUALITY + HEAVY | RPE 4-5 into… RPE 8-9 — Skill / Speed development drill first into a quick building session for a ‘heavy’ triple jerk. Think of this like a competition where reracking the bar also is a consideration. Ideally you want to hit (1) heavy lift that you can rerack to register a decent score / setup for a second heavy lift that you might not be able to rerack (depending) / gauge the time on the clock for the 3rd lift and consider how the previous lift went. This strategy of: safety lift + 80-90% sure lift + gamble lift is how I advise most athletes to treat these short clocks.