Monday
CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (1 Rounds for reps)
4 SETS
AMRAP x 3 MINUTES
35 Double Unders
12 Alt. DB Snatch (50/35)
10 DB Farmers Box Step-Overs (24/20)
-Rest 2:00 b/t Sets-
(Score is Lowest Set)
GOAL: SPRINT | RPE 6-7 — GRIP!!! This is going to really blow up the forearms so tackle this with a strategy of breaking up early to keep the grip alive. Strategic breaks don’t necessarily slow you down, but allows a quick shake out and then for you to get right back to it. Use this to your advantage but DON’T stare at those DB’s for too long if you put them down! Also note the Step-Overs are with two DB’s…sorry not sorry.
B. NC60
Warm-up
Warm-up (No Measure)
2 ROUNDS
:45 Row
8 PVC Pass-Thrus
8 Air Squats
10 Sit-Ups
Into…
1-2 ROUNDS (Time Permitting)
8 PVC Muscle Snatches
8 PVC OH Squats
10 Wall Ball Shots
10 Ring Rows
Workout
Metcon (1 Rounds for time)
3 SETS
50 Wall Balls (20/14)|(14/10)
40 Sit-Ups
300/250m Row
20 Pull-ups
10 Overhead Squat (115/75)|(75/55)
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
KG WB: (9/6)|(6/5)
KG BB: (52.5/35)|(35/25)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:00 Banded Shoulder Distraction (R)
1:00 Banded Shoulder Distraction (L)
:45/:45 PVC Flagpole Stretch (R/L)
1:00 Child Pose
(No Measure)
C. STRENGTH / GYMNASTICS
Back Squat (1×5 / 1×5 / 1×5 / 1×5)
1.)
1×5 @ 65%
1×5 @ 70%
1×5 @ 75%
1×5 @ 80%
-Rest As Needed b/t Sets-
(Score is Weight)
-Short Rest b/t Part 1 & Part 2-
Front Squat (1×5 / 3×5)
2.)
1×5 @ 60%
3×5 @ 65%
(Score is Weight)
Hatch Week 8 Day 1
GOAL: EFFORT | RPE 4-5 — Mid-cycle deload. This is going to be a breath of fresh air so take today and Saturday’s session to work on some positioning work, really focus on NOT bouncing out of the bottom to strengthen the bottom, and try to dial in how you brace when squatting. EZ day but still a lot of benefit that can come from it!