Monday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (5 Rounds for time)

5 SETS

1500m Row

-Rest Half The Work Time-

(Score is Each Set for Time)

GOAL: EFFORT | RPE 6-7 — Think of each effort as 3 500m intervals. The first should be :10 average above your 3k pace, the second :05 average above 3k pace and the final should be :02 above. For Example: 3k Average = 1:45…1st 500m = 1:55/ 2nd 500m = 1:50/ 3rd 500m = 1:47. Try to maintain consistent efforts throughout!

B. NC60

Warm-up

Warm-up (No Measure)

LINE DRILLS

100m Run (EZ Pace)

25ft Walking Samson Stretch

25ft High Knees

25ft Walking Staggered Stance Good Mornings

25ft Butt Kickers

25ft Hurdler Walks

25ft Bunny Hops

100m Run (EZ Pace)

Into…

2 ROUNDS

8 Alt. DB Goblet Lunges

5/5 Ankle Rotations (Clockwise/ Counter Clockwise)

8 Step-Ups

10 Alt. Cossack Squats

Workout

Metcon (Time)

FOR TIME

200m Run

40 Box Jumps (24/20)

600m Run

80 Alt. DB Goblet Box Step-Overs (50/35)|(35/20)

600m Run

40 Box Jumps

200m Run

(Score is Time)

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

Post-Workout Strength

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – :40 Alt. Seated Arnold Presses

MIN 2 – :40 DBL DB OH Hold*

*Stand for DBL DB Hold.

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

3 SETS

15 Tempo DB Bench Press @21X1

20 Bench Dips*

*Plate/ DB across lap optional.

-Rest As Needed b/t Sets-

Into…

3 SETS

12 DB Hammer Curls

10 DB Curls

8 Wide DB Curls

-Rest As Needed b/t Sets-

(No Measure)

GOAL: EFFORT | RPE 4-5 — A lil’ bodybuilding to start the week off right! Keep the DB load moderate to make sure you can stick to the tempo AND keep the 15 reps unbroken! If you have the ability to elevate your feet for the Bench Dips and add load do so, but again the focus is unbroken. The second set should be Light-Moderate DB’s because these 30 reps should be unbroken too!! We are hitting various curls to BLOW UP those arms to start your training week with a sick pump!