Monday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

2 ROUNDS FOR TIME

400m Run

20 Burpees to Plate*

5 Rope Climbs

*Jump on top of 45lb plate. Clearly must show both feet on the plate and a pause.

(Score is Time)
GOAL: SPRINT | RPE 8-9 — Kick the tires and light the fires…this one is all gas and no breaks. This workout in a comp atmosphere is a race to the rope climbs. So much time can be made or lost on both rounds there. Can you finish this workout in sub 10?

B. NC60

Warm-up

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

3 SETS

5 Reps of IYT with Light Weights*

Into…

3 ROUNDS

:45 Bike @ Moderate Pace

12 Banded Lat Push Down

12 Banded Face Pull

12 Banded Tricep Extension

12 Alt. Shoulder Taps

*Perform with small plates or DB’s in each hand. In a bent over position with arms straight, create the shapes of IYT with your arms. I for 5 Reps, Y for 5 Reps and T for 5 Reps = 1 Set.

Strength

Weighted Pull-ups (5-5-5-5*)

*Weight starts light, build to Heavy.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – 12/10 Cal Bike

MIN 2 – :50 Max Strict Pull-Ups or Ring Rows*

MIN 3 – :50 Max Hand Release Push-Ups

*Optional for Feet elevated Ring Rows

(Score is Total Reps)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

1.) 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)

Metcon (Weight)

2.) ON A 15:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Split Jerk*

*Retest from 4/4. 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 — Repeat from 4/4…try to beat your score on Part 2. 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.