Monday

6
Aug

Monday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – :45 Russian KB Swing (70/53)

MIN 2 – Max Rope Climbs*

MIN 3 – Rest

*Legless Optional.

(Score is Total Rope Climbs)

GOAL: EFFORT | RPE 6-7 — Tax the grip and then work the rope. Learning to mitigate grip on RC’s by perfecting your clamp will be a GAME CHANGER and allow you to blow past the competition. Goal on the Climbs should be 3-4 reps going into the minute of rest!

B. NC60

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Single Unders (Increase Complexity e/ Round)

12 Alt. Calf Stretches*

10 Supermans

10 Hollow Rocks

100m Run

*In the Tall Plank Position, fold one foot over the back heel of the other foot and slowly rock back and try to touch the heel to the floor. Hold this stretch for :05-ish each side and then switch back and forth for 12 total reps.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

12 Chest to Bar Pull-Ups

36 Double Unders

100m Run

-Rest 2:00-

AMRAP x 6 MINUTES

6 Pull-Ups

18 Double Unders

50m Run

(Score is Total Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2 SETS

50 Alt. Russian Twists

25 Tuck-Ups

15 Straight Leg Sit-Ups

-Rest As Needed b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Back Squat (2×6 / 1×3 / 1×2)

1.)

2×6 @ 80%

1×3 @ 90%

1×2 @ 95%

-Rest As Needed b/t Sets-

(Score is Weight)

-Short Rest b/t Part 1 & Part 2-

Front Squat (1×5 / 1×4 / 2×4)

2.)

1×5 @ 65%

1×4 @ 75%

2×4 @ 80%

(Score is Weight)

Hatch Week 6 Day 1

GOAL: HEAVY | RPE 8-9 — Did you see that 95%…of. LOTS of general WU to make sure you are ready to strike the anvil! WU sets should be 50%-60%-70%-75% for sets of 5 reps. After that get focused in and GET AFTER THOSE WEIGHTS!