Monday

18
Jun

Monday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

OPEN 17.4 (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

55 Deadlifts (225/155)|(155/105)

55 Wall Balls (20/14)|(14/10)

55 Cal Row

55 Handstand Push-Ups

(Score is Rounds + Reps)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

KG BB: (100/70)|(70/55)

KG WB: (9/6)|(6/5)
GOAL: EFFORT | RPE 6-7 — Wait, didn’t we just do Wall Balls? You sure did and that is by design. You did 150 on Saturday so my goal for today is an UNBROKEN set of 55. Head down and grind. Everyone is getting to the HSPU and aiming for a big set to start and then keep things to 3-5 reps at a time. Don’t worry about “”Open Standards”” for the HSPU, just make sure you are locking the arms out and getting your head through the window. Anyone getting back to the Deadlifts?

Last Seen: 2/10/22

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

20 Crossbody Mountain Climbers

6 Scap Push-ups

6 Step-Ups

6 Slam Ball Deadlifts

6 Slam Ball Front Squats

Into…

2 ROUNDS

10 Box Jumps w/ Step-Down

8 Push-Up to Pike

8 Slam Balls

Strength

Bench Press (1×5 / 1×5 / 1×5*)

1×5 @ 40%

1×5 @ 50%

1×5 @ 60%

*Based off of 90% of Heavy 1-Rep. This is a Deload Week.

Week 8 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

10/10 Single Arm DB Deficit Push-Up

20 Box Jumps (24/20)

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

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/10)

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

Optional Finisher

Metcon (Time)

FOR TIME

20-15-10-15-20

Alt. Plank Slam Ball Taps

40-30-20-30-40

Slamball Russian Twists

(Score is Time)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No additional Strength. Intentional reduction of volume this week. Do not add in additional training. Use this week to let your body and mind recover for our retests of Wendler.