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.