Monday

17
Sep

Monday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

PICK ONE OF TWO…

1.) 3 SETS

100m Sled Push (Athlete Choice, Heavy)

30/25 Cal Bike

100m Sled Push

-Rest 3:00 b/t Sets-

(Score is Time)

Or…

2.) 3 SETS

1:00 Back Rack Reverse Lunges (Athlete Choice, Moderate)

30/25 Cal Bike

1:00 Back Rack Reverse Lunges

-Rest 3:00 b/t Sets-

(Score is Time)

GOAL: EFFORT | RPE 6-7 — This is going to light up the posterior chain from start to finish. The Sled Pushes should be heavy to not allow sprinting but should only really force you to stop once at the turn around point 50m out. The Cal Bike should be a 75% effort taking no more than 2:00, ideally faster, and then PUSH that final 100m. I would recommend spending the majority of your rest EZ pedaling on your bike to try and flush the legs.

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

8 Alt. Box Step Overs

8 KB Deadlifts

4 Box Jump Overs

4 Russian KB Swings

Into…

1-2 ROUNDS*

6 Snatch Grip Deadlifts

6 Snatch Grip Upright Rows

6 Hang High Pulls

6 Behind the Neck Snatch Grip Push Press

*Option to use PVC or Barbell.

Strength

Metcon (Weight)

EMOM x 12 MINUTES*

1 High Hang Power Snatch

+

1 Hang Power Snatch

*Start Light and build to Moderate.

(Score is Weight)

Week 3 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

10 Hang Power Snatch (75/55)|(65/45)

20 Box Jump Overs (24/20)

20 Russian KB Swings (53/35)|(35/26)

10 Chest to Bar Pull-Ups

(Score is Rounds + Reps)

KG BB: (35/25)|(30/20)

KG KB: (24/16)|(16/12)

C. STRENGTH / GYMNASTICS

Back Squat (1×5 / 1×5 / 2×5)

1×5 @ 60%

1×5 @ 70%

2×5 @ 75%

-Rest As Needed b/t Sets-

(Score is Weight)

Hatch Week 12 Day 1

GOAL: QUALITY | RPE 4-5 — Deload week after hitting our heavy BS single last week. We see the FS tomorrow and a pretty heavy leg workout after. Take tomorrow as your FS day and keep weights b/t 65%-75%. If needed, lower %’s down today and just stretch out the legs in preparation for Flatline tomorrow.