Monday
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CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (AMRAP – Reps)
PICK ONE OF TWO…
1.) 3 SETS
200m Sled Pull (Athlete Choice, Moderate)
-Immediately Into-
Max Set of Toes to Bar
-Rest :30-
Max Set Chest to Bar Pull-Ups
-Rest 3:00 b/t Sets-
(Score is Total Reps of Both Movements)
Or…
2.) 3 SETS
1:30 Back Rack Forward Lunges (Athlete Choice, Light-Moderate)
-Immediately Into-
Max Set of Toes to Bar
-Rest :30-
Max Set Chest to Bar Pull-Ups
-Rest 3:00 b/t Sets-
(Score is Total Reps of Both Movements)
GOAL: EFFORT | RPE 6-7 — Sled pull/ Lunges shouldn’t allow you to sprint but you should be able to move the entire distance/ time…if unsure start with lighter weight and adjust up as you go. The goal for the TTB/ PU should be b/t 15-20 and 18-25+. Lots of rest should allow for almost full recovery so try to stay consistent!
B. NC60
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
8/6 Cal Row
8 Alt. Reverse Lunges
8 Wall Ball Strict Press*
4 Sumo Stance Good Mornings
*At 2:30 complete 8 Wall Ball Push Press
-Into-
1 ROUND
10 Alt. Slow Cossack Squats
8 Groiner + Twist
8 Bootstrap Squats
6 Kang Squats
6 Tempo Air Squats @22X1
Strength
Front Squat (6-6-4*)
*Start Moderate-Heavy and build to Heavy.
(Score is Weight)
Week 4 of 9
Workout
Metcon (AMRAP – Reps)
4 SETS (:40 ON/ :20 OFF)*
MOVT 1 – Wall Balls (20/14)|(14/10)
MOVT 2 – Cal Row
MOVT 3 – Alt. Overhead Wall Ball Lunges
MOVT 4 – Cal Row
*1 SET= MOVT 1-MOVT 4
-No Additional Rest b/t Sets-
(Score is Total Reps)
KG WB: (9/6)|(6/5)
C. STRENGTH / GYMNASTICS
Metcon (1 Rounds for reps)
4 SETS
Max Strict Handstand Push-Ups
-Immediately Into-
Max Kipping Handstand Push-Ups
-Rest 2:00 b/t Sets-
(Score is Lowest Set)
GOAL: EFFORT | RPE 4-5 — Working some shoulder capacity here. We see the bar a lot this week it’s appropriate to work some gymnastics strength. Make sure to keep the hollow position when completing these and don’t sell your soul for a few extra reps, these should look clean and crisp from start to finish. Try to stay within 3-4 reps of your best score!