Monday
CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (Calories)
ON A 10:00 RUNNING CLOCK…
Max Cal Bike
(Score is Cals)
GOAL: EFFORT | RPE 8-9 — It’s finally here! Coming off a recovery day we are going to put the past weeks of training to work and see where the chips fall! Start at an RPE of 6-7, something you can hold for a while, and each 2 minutes try to increase your RPMs by 3-5 and in the last 2:00 sprint until you see light at the end of the tunnel!
B. NC60
Warm-up
Warm-up (No Measure)
4 SETS (:20 ON/ :10 OFF)*
MOVT 1 – Single Unders
MOVT 2 – Good Mornings
*1 SET = MOVT 1 + MOVT 2.
Into…
2 ROUNDS
10 Alt. Deadbugs
8 Tempo KB Deadlifts (20X1)
6 Cat/Cows
15 Tall Jump Single Unders
Into…
1-2 ROUNDS (Time Permitting)
20 Alt. Plank Hip Taps
10 Russian KB Swings
:20-:30 Double Under Practice*
*DU Options:
Penguin Taps
Single-Single-Double
Single-Double
Double Unders
Strength
Deadlift (1×5 / 1×3 / 1×1+*)
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 7 of 9
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
2 Library TNG Deadlifts (Athlete Choice, Heavy)
8 Russian KB Swings (70/53)|(53/35)
32 Double Unders
(Score is Rounds + Reps)
KG KB: (32/24)|(24/16)
Optional Finisher
Metcon (No Measure)
3 SETS
12 Deadbugs
1:00 Ring Body Saw
30 Alt. Plank Hip Taps
-Rest As Needed b/t Sets-
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (Weight)
1.) ON A 12:00 RUNNING CLOCK…
Build to a Heavy Set of the Complex…
2 Above the Knee Hang Power Snatch
+
1 Below the Knee Hang Power Snatch
+
1 Snatch
(Score is Weight)
-Quick Rest b/t Part 1 & Part 2-
Metcon (Weight)
2.) 5 SETS
2 Behind the Neck Push Press
+
3 Behind the Neck Push Jerks
+
1 Overhead Squat
-Rest As Needed b/t Sets-
(Score is Weight)
GOAL: HEAVY | RPE 6-7 into…QUALITY | RPE 4-5 –This is labeled as a heavy lifting session but treat it as more of a skill session to hammer home different positions of the Snatch. The final rep can be either power or squat based off how you’re feeling. The second piece should be moderate in weight with the focus revolving around FAST lockouts overhead and practicing the OHS w/ fatigued shoulders. Think snappy reps and don’t force weight that isn’t there!