NCCOMPETE – Fri, Nov 11

9
Nov

NCCOMPETE – Fri, Nov 11

Announcements

Sign ups are open for Cheri’s Pink Heals Event! Invite your family and friends, forward them this link: https://bit.ly/33XNiNa 

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

2 ROUNDS FOR QUALITY

3:00 EZ Bike

1:00/ 1:00 Hurdler Stretch

1:00 Cat Cows

1:00 Saddle Stretch

3:00 EZ Bike

2:00 Foam Roll Quads

1:00 Alt. Groiner Stretch

(No Measure)

GOAL : QUALITY | RPE 2-3 — This is meant to be recovery post Chad. You’re legs/ hips/ back/ calves are going to be feeling it so take this time to stay warm and mobilize to feel normal for a solid day of training tomorrow!

B. NC60

Warm-Up

Warm-Up (No Measure)

AMRAP x 1 MINUTE

6 Lunges

6 Good Mornings

Into…

AMRAP x 2 MINUTES

6 Step-Ups

10 Alt. Calf Stretches on Box

Into…

AMRAP x 2 MINUTES

6 Weighted Step-Ups

6 Alt. Cossack Squats

Workout

CHAD (Time)

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
*45/35 added in weight – ruck, plate, vest, or DB

**750/500/250/100 reps are all options for completion

(Score is Time)

Last Seen: 11/12/21

Optional Cool Down

Metcon (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs or 5:00 EZ Pedal

(No Measure)

C. STRENGTH / GYMNASTICS

Bench Press (ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Heavy )

(Score is Weight)

Week 6 of 6

GOAL: HEAVY | RPE 6-7 — Spend the first 12:00-15:00 building and make 1-2 heavy attempts in the final 5:00. Lift with a spotter and as always don’t force what is not there. Protip…if your next jump would have you match your old pr, throw some 2.5’s on each side so you can at least get that 5lb pr.