Monday

30
Apr

Monday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (5 Rounds for time)

5 SETS

1200m Bike

-EZ 600m Bike b/t Sets-

(Score is Each Set for Time)
GOAL: EFFORT | RPE 4-5 — Consistency reigns supreme! These are meant to be 70-75% efforts but the main goal is to remain within :05-:10 of each set. For the 600m Rest split it into 400m VERY EZ pedaling, and then 200m of ramping back up to full speed to hit the next set going at pace! Also keep in mind you have a 1-Rep Back Squat tomorrow so don’t blow up the legs too much!

B. NC60

Warm-up

Warm-up (No Measure)

2 ROUNDS

20 In-Place High Knees

12 Alt. KB Deadlift

20 In-Place Butt Kickers

10 Scap Push-Ups

Into…

AMRAP x 4 MINUTES

6/6 Single Arm Russian KB Swings

6 Burpees

100m Run

Strength

Bench Press (ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep)

(Score is Weight)

Week 1 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 Russian KB Swing (70/53)|(53/35)

15 Sit-Ups

100m Run

(Score is Rounds + Reps)

KG KB: (32/24)|(24/16)

Optional Extra Credit

Metcon (No Measure)

EXTRA CREDIT MURPH PREP – DAY 1

CONDITIONING

4 SETS*

400m Run

-Rest 1:30 b/t Sets-

*GOAL: Mirror the splits for all 4 efforts at 75-80% effort. Simply getting our feet underneath us and logging a mile on the road. We will be running 2x a week in prep for Murph.

(No Measure)

STRENGTH

EMOM x 15 MINUTES*

MIN 1 – 12-15 Ring Rows or 5-7 Strict Pull-Ups

MIN 2 – 10 Push-Ups**

MIN 3 – 20-30 Air Squats

*GOAL: Volume building EMOM…goal here is to build volume across the 5 rounds without burdening the body with all of the volume, all at once.

**Option to complete Knee Push-Ups or option to increase reps by 2 every other round.

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (1 Rounds for reps)

EMOM x 18 MINUTES

MIN 1 – :20 Max Gymnastics Kipping Chest to Bar Pull-Ups

MIN 2 – 15-20 Slow Banded Straight Arm Lat Push-Downs

MIN 3 – :50 EZ Bike/ Row/ Ski

(Score is Lowest Set)
GOAL: QUALITY | RPE 4-5 — Looking to build some capacity with the C2B w/ fatigue of the lats getting added in! If you normally Butterfly these stick to the Kip to create more time under tension and build some extra strength. This should be considered a “”skill”” day with the practical being Wednesday’s Metcon!