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!