Monday

14
May

Monday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (8 Rounds for calories)

ON A 2:00 RUNNING CLOCK FOR 8 SETS…

Max Cal Bike

-Rest 1:30 b/t Sets-

(Score is Each Set for Cals)

GOAL: EFFORT | RPE 6-7 — It’s that time of the week again where we put our heads down and WORK. This is the unsexy stuff that no one wants to do but your lungs and legs will thank you. Last week we saw 6 sets with 1:1 work rest ratio, this week we up the sets and lower the rest by :30. The name of the game is the same…CONSISTENCY! Try to hold your Cals from last week even with the shortened rest. I’m sorry and you’re welcome.

B. NC60

Warm-up

Warm-up (No Measure)

2 ROUNDS

30 High Jump Single Unders

7 Bent Knee Sit-Ups

7 Slam Ball Deadlifts

7 Scap Pull-Ups

Into…

2 ROUNDS

30 Fast Single Unders

7 Straight Leg Sit-Ups

7 Slam Ball Curl to OH Press

7 Scap Pull-Ups

Into…

1-2 ROUNDS (Time Permitting)

20 Double Unders

5 Butterfly Sit-Ups

5 Slam Balls

5 Wide Grip Ring Rows

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Rope Climbs*

*Focus on the J-Technique and specifically Knees to Elbow before clamping with feet.

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

60 Double Unders

40 Sit-Ups*

20 Slam Balls (30/20)|(20/10)

5 Rope Climbs

*GHD Optional…adjust volume as needed.

(Score is Rounds + Reps)

KG SB: (15/10)|(10/5)

Optional Extra Credit

Metcon (No Measure)

EXTRA CREDIT MURPH PREP – DAY 1

CONDITIONING

1 Mile Run

-Rest 2:30-

Into…

800m Run

-Rest 2:00-

Into…

400m Run

-Rest 1:00-

Into…

200m Run

*Just under 2 miles of running so we are basically at Murph volume! Try to keep a consistent effort/ pace through each distance. Main focus is the 1 Mile run and ensuring you can almost fully recover in that 2:30 rest window. Focus on nasal breathing to lower the HR to hit the next run with some aggression!

(No Measure)

STRENGTH

EMOM x 12 MINUTES

MIN 1 – :30 Max Pull-Ups

MIN 2 – :30 Max Push-Ups

MIN 3 – :30 Max Air Squats

*Goal is to find a movement adjustment that only forces 1 break in the :30 window. If proficient with these movements, this will be good volume work still aiming for no more than 1 break. On Air Squats complete ODD Rounds at a controlled steady pace, and EVEN Rounds at a faster pace still ensuring full ROM.

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – 18/16 Cal Row

MIN 2 – Max Strict Ring Dips

MIN 3 – Rest

(Score is Total Strict Ring Dips)

GOAL: QUALITY | RPE 4-5 — This is an adjusted version of Thursday’s Metcon. The Cal Row should be a SPRINT meaning you’re going into your SRD fatigued. It has been a while since we have seen these so keep sets on the conservative side and leave 3-4 reps in the tank every round. Goal is quality under fatigue as we will see these later in the week. Work on your mechanics and move well!