CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (3 Rounds for time)

3 SETS

15 Cal Row

-Rest 1:00-

30 Cal Row

-Rest 2:00-

45 Cal Row

-Rest 3:00-

*No additional rest b/t Sets

(Score is Each Round for Time)

B. NC60

Warm-up

Warm-up (No Measure)

2 ROUNDS

:45 Row

10 Alt. Groiners

10 Glute Bridges

:30 Shoulder Taps

THEN…

2 ROUNDS

5 Inchworms + Push-up

10 Slamball Deadlifts

10 Barbell Goodmornings

:30 HS Hold/Nose to Wall Hold

Extended Warm-up

Deadlift (3-3-3)

3-3-3

Tempo Deadlift (30×1)*

*Goal is to build from light to moderate-heavy then continue building the DL to workout weight without tempo after 3rd set.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

8-6-4-2-4-6-8

Deadlift (275/185)|(185/135)*

*After Every Set Complete…

8 Handstand Push-ups (Strict Optional)

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

(Score is Time)

C. STRENGTH / GYMNASTICS

Back Squat (1RM)

Build to 1RM Back Squat

(Score is Weight)

-Rest as Needed-

Back Squat (3 x Max Reps)

3 SETS

Max Reps Back Squat @ 75% of 1RM

(Score is Each Round for Reps)