CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

35/28 Cal Bike

20 Toes to Bar

(Score is Rounds + Reps)

GOAL: GRIND | RPE 6-7 — Nothing fancy just you, the bike, and TTB’s. Try to keep the bar to 3:00-3:30 throughout the AMRAP. Challenge on the TTB is as many unbroken sets of 20 as possible. You’re looking at roughly 4:00-5:00 per round, see if you can break 100 TTB.

B. NC60

Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

4 Burpees

6 Alt. Lunges

8 Glute Bridge-Ups

Into…

1-2 ROUNDS (Time Permitting)

6 Clean Deadlifts

6 Hang High Pulls

6 Hang Muscle Clean + Elbow Punches

4 Clean Drop Drills*

*1 Rep= Stand on toes + shrugs shoulders/ flex legs and hold for :01-:02 before dropping into a catch position.

Strength

Metcon (Weight)

EVERY 1:30 x 6 SETS*

1 Power Clean

+

2 Hang Power Cleans

*Start Light and build past workout weight.

(Score is Weight)

Workout

“ELIZA-PLUS” (Time)

FOR TIME

27-21-15-9

Power Clean (135/95)|(95/65)

Ring Dip or HR Push-up

(Score is Time)

KG BB: (60/42.5)|(42.5/30)
Last Seen: 3/15/2022

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

“ST. THICCOLAS”

3-4 SETS

8/8 Back Rack Bulgarian Split Squats

10-12 DB Goblet Heel Elevated Squats

15-20 Banded + Heel Elevated Glute Bridge-Ups

-Immediately Into-

:30 Glute Bridge-Up Hold

-Rest As Needed b/t Sets-

(No Measure)

GOAL: EFFORT | RPE 6-7 — This is going to light up the glutes in the best way. Keep the BSS light-mod if this is your first time doing these. Take plenty of rest b/t sets because this will jack up the HR.