Monday
CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (5 Rounds for time)
5 SETS
200m Run
8 Burpee Box Crawl Over(40/36)
2 Legless Rope Climbs
-Rest 2:00 b/t Sets-
(Score is Each Set for Time)
GOAL: SPRINT | RPE 6-7 — Looking for a conservative start with each set getting faster as you go! Even if that means :01-:02 that is still an improvement! The BBCO is higher than normal so take the first round as a tester to feel it out and then lay on the gas. Take your time with the Legless Rope Climb and try to gain proficiency using the hip open to help get you up the rope.
B. NC60
Warm-up
Warm-up (No Measure)
1 ROUND (8:00 CAP)
1:00 Bike EZ Pace
10 Scap Push-Ups
8 Clean Deadlifts
8 Barbell Strict Press
Into…
1 ROUND
:45 Bike Mod Pace
8 Alt. Bird Dogs
6 Barbell Upright Rows
6 Barbell Strict Press + :20 OH Hold after final rep
Into…
1 ROUND
:30 Bike Hard Pace
6 Hang Muscle Cleans
8 Alt. Elbow Punches
6 Barbell Push Press + :20 OH Hold after final rep
Strength
Metcon (Weight)
EVERY 1:30 x 7 SETS*
2 Power Cleans
+
1 Jerk
*Build up to a Moderate-Heavy weight.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
2:00 ON / 1:00 OFF
12/10 Cal Bike
Max Clean and Jerks (185/135)|(135/95) with time remaining…
*Complete sets of 2:00 ON / 1:00 OFF until 40 Clean and Jerks are completed.
(Score is Total Time)
KG BB: (85/60)|(60/42.5)
Optional Extra Credit
Metcon (No Measure)
EXTRA CREDIT MURPH PREP – DAY 1
CONDITIONING
3 SETS*
800m Run
-Rest 2:00 b/t Sets-
*Similar idea to last week’s runs. We are going a little longer with distance but pacing should still be roughly 75-80%. Think of each 800m as back to back 400m efforts. Goal is to finish your second 400m slightly faster than your first.
(No Measure)
STRENGTH
FOR QUALITY*
50 Pull-Ups
100 Push-Ups***
150 Air Squats
*Partition any way to complete all 250 reps.
**Half the volume of what you will see for Murph. Two goals for today…first we want to continue building volume towards the full 100-200-300, and to come up with a strategy of breaking these movements up.
***Option to complete Knee Push-Ups or Push-Up to a Box.
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (Weight)
4 SETS
20 GHD Sit-Ups
12 Alt. Front Rack Lunges (Athlete Choice, Mod-Heavy)*
-Rest 2:00 b/t Sets-
*12 Reps must be completed unbroken or the set does not count.
(Score is Weight)
GOAL: HEAVY | RPE 6-7 — This is going to challenge the midline. The intent is to take minimal rest as you transition from the GHD to the bar. That being said, the focus here is working up to the heaviest load for today…be careful to not piledrive the knees into the floor and focus on bracing the core HARD even when fatigued from the GHD’s. Remember, if the 12 reps are failed the loading doesn’t count but DO NOT repeat the set. Even if a set is failed you are completing 4 total sets.