CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (3 Rounds for time)

3 SETS

200′ Sled Push (Athlete Choice, Mod-Heavy)*

200m Run

:30 L-Sit

-Rest 2:30 b/t Sets-

*If no sled, 200ft DBL KB Walking Lunge (53/35). 100′ out 100′ back.

(Score is Each Set For Time)

GOAL: HEAVY | RPE 6-7 — Sled weight shouldn’t allow you to run but should allow a full 100′ w/o breaking. Adjust as needed. Keep the 200m Run to 1:15 or lower even with the tired legs. L-Sit is going to be tough not only on the core but will also tax the already fatigued hip flexors. Keep this to 2 sets tops.

B. NC60

Warm-up

Warm-Up (No Measure)

ON A 7:00 RUNNING CLOCK…

1 ROUND

10 Box Step-Overs

10 Clean Deadlifts

10 Upright Rows

10 Strict Press

Into…

1 ROUND

8 Half Box Jumps

8 High Pulls

8 Push Press

Into…

AMRAP IN REMAINING TIME…

6 Box Jump Overs

6 Hang Muscle Cleans

6 Push Jerk

Strength

Clean and Jerk (ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Clean & Jerk)

(Score is Weight)

Week 9 of 9

Workout

Metcon (Weight)

EMOM x 10 MINUTES

1 Power Clean & Jerk (75% of 1-Rep Heavy) + 10 Box Jump Overs (24/20)

-Rest with Time Remaining-

(Score is Weight)

Optional Finisher

Metcon (No Measure)

FOR QUALITY

600/400 Alt. Box Step-Ups (24/20)*

Week 3 of 4 — “Chad” Extra Credit

*Weight Vest Optional

(No Measure)

C. STRENGTH / GYMNASTICS

Overhead Squat (5-5-5-5* )

*Tempo Overhead Squats @ 22X1

(Score is Weight)

GOAL: QUALITY | RPE 4-5 — Think of this as a primer for tomorrow’s OHS. Weight should be very light and give you an opportunity to feel out positions. Take this from the floor and focus on digging your pinkies into the bar to bring your shoulder blades back and down, thus creating a stable OH.