CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME

60 Alt. DB Devils Press (50/35)

(Score is Time)

GOAL: SPRINT | RPE 6-7 — Nowhere to hide…just put your head down and send it! When I give this a go, I’m going to set micro-goals for myself that also allot me rest and I encourage you to do so too! Every 10 reps I’m going to walk my DB forward 2-3 steps, take a quick rest, and then get back to work. Moving the DB forward like this both gives you rest, and replicates a competition setting where this is a common standard.

B. NC60

Warm-up

Warm-up (No Measure)

3 SETS (:40 ON/ :20 OFF)

Cal Bike

SET 1: 50-60+ RPM

SET 2: 55-65+ RPM

SET 3: 60-70+ RPM

Into…

2 ROUNDS

12 Alt. Cossack Squats

10 Sit-Ups

8 BB Up & Overs*

6 Lunge-Lunge-Squats**

*1 Rep= Push Press + Lower to Back + Back Rack PP + Lower to Front Rack.

**Round 2 complete movement w/ BB.

Strength

Front Squat (10-8-6*)

*Start Light-Moderate and build to Moderate+.

(Score is Weight)

Week 2 of 9

Workout

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 – :45 Cal Bike

MIN 2 – :45 Back Rack Lunge-Lunge-Squat (115/75)|(75/55)

MIN 3 – :45 Sit-Ups

(Score is Total Reps)

KG BB: (52.5/35)|(35/25)

C. STRENGTH / GYMNASTICS

Back Squat (1×5 / 1×3 / 1×2 / 1×2 / 1×1 / 1×1*)

*1×5 @ 60%

1×3 @ 70%

1×2 @ 80%

1×2 @ 90%

1×1 @ 95%

1×1 @ 103%

-Rest As Needed b/t Sets-

(Score is Weight)

Hatch Week 11 Day 1

GOAL: HEAVY | RPE 8-9 — COMPLETE BEFORE METCON. It’s finally time to hit those PR’s!!!! Take 10-15 mins to warm-up and get sweaty before even getting the bar in your hands, and take only 1-2 prep sets before that first set of 5, you’re going to need all the juice your legs have today. If you hit that final weight and still feel like you have a little in the tank to give, try to get one more heavy attempt in! Since you also have Front Squats today, we will run the same format as last week where the FS in NCMETCON will act as your Hatch FS. Keep these moderate and don’t go crazy, focus on the Back Squat today!