CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

3 SETS FOR TIME

25/20 Cal Bike

50′ DBL KB Front Rack Lunge (70/53)

100′ HS Walk

50′ DBL KB Front Rack Lunge

25/20 Cal Bike

-Rest 3:00 b/t Sets-

(Score is Slowest Set)

GOAL: EFFORT | RPE 6-7 — Interference for the HS walk won’t be too terrible the first round through but the FR Lunges will tax the shoulders and midline making this HS Walks tougher. If you cannot complete the Lunges unbroken go lighter on the KB’s.

B. NC60

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

100m Run

10 Slow Paced Good Mornings (Narrow Stance)

10 Ring Rows

12 Glute Bridge-Ups

8 Cat Cows

INTO..

2 ROUNDS

100m Run

10 Slow Paced Good Mornings (Sumo Stance)

10 Scap Pull-ups

8 Kipping Swings

8/8 Single Leg RDLs

Strength

Romanian DeadLift (RDL) (10-8-6*)

*Start Light-Mod and build to Moderate-Heavy.

(Score is Weight)

Workout

RIPCORD (Time)

4 ROUNDS FOR TIME

15 Chest to Bar Pull-ups

15 Deadlift (185/125)|(155/105)

400m Run
KG BB: (85/60)|(60/42.5)

Last Seen: 6/18/2021

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

ON A 30:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

or…

ON A 30:00 RUNNING CLOCK…

Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…