Monday

13
Aug

Monday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (1 Rounds for time)

5 SETS

12/10 Ski Erg

6 Ring Muscle-Ups

2 Squat Clean (225/155)*

*Option to use (255/175).

-Rest 2:30 b/t Sets-

(Score is Slowest Set)

GOAL: SPRINT | RPE 8-9 — This is going to be a similar feel to Saturdays sprint intervals. The difference is going to be the MUPS are the focus…a total of 30 on the day is no joke and the goal is to complete there unbroken or in 2 sets. Try to use more biceps on the Ski Erg to save the lats for the MUPS and the Cleans. Ideall we are taking no more than 2:30-3:00 to finish a set.

B. NC60

Warm-up

Warm-up (No Measure)

2 ROUNDS

12 Alt. Reverse Lunges

8 Goblet Slam Ball Good Mornings

8 Below the Knee Deadlifts

5/5 Single Arm Ring Row

Into…

1-2 ROUNDS (Time Permitting)

5/5 Slow Split Squats

4 Slam Ball G2OH + 4 Slam Balls (Fast Hip Open/ Close)

8 Mid-Shin Deadlifts

10 Single Ring Ring Row

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

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

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

20 Ring Rows

(Score is Rounds + Reps)

KG BB: (100/70)|(70/47.5)

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

Finisher

Metcon (No Measure)

2-3 SETS

8/8 Pulsing Lunge*

16 Slam Ball Glute Bridge-Ups

:30 BW Glute Bridge-Up Hold

*Option to hold Slam Ball in Goblet Position. 1 Rep = Step out to Lunge Position + come up to half way and down 2x, then step back.

-Rest As Needed b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

“LIVE, LAT, LOVE”

4 SETS

10 Wide Grip Pull-Ups

10/10 Single Arm Supported DB Rows

25 Banded Dante Rows

-Rest 2:00-2:30 b/t Sets-

(No Measure)

GOAL: EFFORT | RPE 6-7 — I hope you like triangles, ’cause this is gonna get you looking like a straight up DORITO CHIP. We are going to overload our lats bilaterally, unilaterally, and then bilaterally again. Try to keep the WGPU to 1-2 sets and used a band if necessary. DB Rows should be heavy but controlled, no heaving with the body. Banded Dante rows should be kept smooth w/ a :01 pause at the chest. Enjoy.