Monday

21
May

Monday

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.