CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (Time)
FOR TIME*
15-12-9
Ring Muscle-Ups
*100 Double Unders after each set. Every set of double unders must be performed unbroken in sets of at least 50 reps. Ex: If you perform all 100 unbroken, all good. If you perform 0-50 Unbroken, all good. But if you miss at 50-100, you need to start back at rep 50. If you miss 0-49, you must start back at 0.
(Score is Time)
GOAL: EFFORT | RPE 6-7 — Gotta have the skills to pay the bills. Nowhere to hide in this workout. This is all skill, all the time. There’s a fair amount of strategy to this workout but the athlete’s who win this workout will be doing big sets of MUs and either unbroken on the Dubs or sets of 50 unbroken on the Dubs. SUPER HIGH STAKES on the Dubs today.
B. NC60
Warm-up
Warm-up (No Measure)
ON AN 8:00 RUNNING CLOCK….
3 SETS
10 Banded Pull Aparts
10 Banded Presses
10 Dead Bugs
Into …
3 SETS
:30 Bike @ Hard Pace
8/8 SA DB Arnold Press W/ Pause
8/8 SA DB High Pull
12 Up-Downs + Alt. Shoulder Tap*
* Shoulder Tap is 1 per Arm before completing Up-Down.
Strength
Split Jerk (3×3*)
-Rest as Needed b/t Sets-
*All working sets should be Light…about 70-75% of 1-Rep Jerk. This is Deload week, keep mechanics perfect.
(Score is Weight)
Week 7 of 8
Workout
Metcon (Time)
AMRAP x 15 MINUTES
21/16 Cal Bike
7 Shoulder to Overhead (135/95)|(95/65)
3 Wall Walks
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
C. STRENGTH / GYMNASTICS
Metcon (AMRAP – Rounds)
EMOM UNTIL FAILURE…
2 Power Cleans
+
1 Hang Power Clean
+
1 Front Squat
*MIN 1-3 (155/105)
MIN 4-6 (185/135)
MIN 6 and Beyond…(205/145)
*Max workout time 12min.
(Score is Rounds Completed)
GOAL: HEAVY | RPE 8-9 — Barbell cycling and strength in one brutal EMOM. Starts off chill…then not so chill…then very not chill. Bottom line…you gotta be able to move the 205/145 bar AT LEAST in the Open and local comps. 225 is pretty much the standard for cleans at the local level these days. Make sure you are building your top end strength but also working on cycling your sub max!