CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (Time)
FOR TIME
1000/800m Row
50 Box Jumps (24/20)
25 Strict Ring Dips
7 Wall Walks
750/600m Row
40 Box Jumps
20 Strict Ring Dips
5 Wall Walks
500/400m Row
30 Box Jumps
15 Strict Ring Dips
3 Wall Walks
(Score is Time)
GOAL: GRIND | RPE 4-5 — Workhorse workout to start the week off. Goal is to get faster as the row decreases don’t go out hot that results in a crash and burn. Step down mandatory on the Box Jumps, but as soon as both feet are off the box you are right back into the next rep, keep moving! The Ring Dip/ Wall Walk combo will smoke the shoulders/ triceps but keep the RD’s to 3-4 sets and the Wall Walks should average :30ish per walk.
B. NC60
Warm-up
Warm-up (No Measure)
1:30 Cal Bike (EZ-MOD Pace)
Into…
2-3 ROUNDS
5/5 Wrist Circles (5 Clockwise/ 5 Counter Clockwise)
8 Reverse Lunges*
6 Up-Downs + Scap Push-Up
4 Push-Up to Pike
*R2+ switch to Empty Bar Front Rack Reverse Lunges.
Into…
1:30 Cal Bike (MOD-HARD Pace)
Strength
Bench Press (1×5 / 1×3 / 1×1+*)
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep
Week 4 of 9
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
10 Alt. Front Rack Reverse Lunges (95/65)|(65/45)
8/6 Cal Bike
6 Up-Downs
-Rest 1:30-
AMRAP x 6 MINUTES
10 Bar Facing Up-Downs
8/6 Cal Bike
6 Alt. Front Rack Reverse Lunges (135/95)|(95/65)
(Score is Total Rounds + Reps)
KG BB1: (42.5/30)|(30/20)
KG BB2: (60/42.5)|(42.5/30)
Optional Extra Credit
Metcon (No Measure)
EXTRA CREDIT MURPH PREP – DAY 1
CONDITIONING
3 SETS
400m Run @ 80%
200m Jog @ 50-60%
-100m Walking Rest b/t Sets-
*Deload week. Still want to get a bit of light running in to keep our feet underneath us. Still a decent amount of volume today but listen to your body and don’t push too hard so your body can recover for next week.
(No Measure)
STRENGTH
5-7 SETS
5 Strict Pull-Ups
10 Tempo Push-Ups (1111)
15 Tempo Air Squats (1111)
-Rest as Needed b/t Sets-
*Same idea as the conditioning. Get some reps in and work controlled ROM without overloading the body. Move with intent today and remember less is more with Murph right on the horizon!
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 – :40 Max Double Unders
MIN 2 – 1 Round of the Gymnastics Complex*
MIN 3 – EZ Cardio of Choice
*Complex:
3 Pull-Ups
+
2 Chest to Bar
+
1 Bar Muscle Up
(No Measure)
GOAL: QUALITY | RPE 4-5 — Staying in the theme of working gymnastics skills under fatigue, today we see a challenging complex to tackle. Aim to keep these 6 reps unbroken, and if VERY gymnastically inclined, adjust up to 5 PU – 3 C2B – 2 BMU. Working gymnastic complexes like this is a game changer come competition time because you know what you have in the tank and completing higher skill movements under fatigue! Very EZ cardio choice to keep you moving and help recover.