CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

3 ROUNDS FOR TIME*

200m Run

21 Box Jump Overs (24/20)

21 KB Swings (53/35)

*Round 2 Reps = 15 BJO/KBS

Round 3 Reps = 9 BJO/KBS

(Score is Time)

GOAL: SPRINT | This workout should build in pace every round. Main pacing will be ensuring that the round of 21 doesn’t blow you up but all bets are off in the round of 15 and 9. You have to move fast enough in 21s to stay with the pack but you need to be sprinting in the 15s and 9s to not be left in the dust.

B. NC60

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

30 Jumping Jacks

8 Shoulder Rolls Forward

8 Shoulder Rolls Backward

8 BB Strict Press

Into…

6 SETS (:20 ON/ :20 OFF)

SET 1 – Single Unders

SET 2 – Tall Jump Single Unders

SET 3 – Penguin Taps

SET 4 – Single-Single-Double Under

SET 5 – Single-Double Under

SET 6 – Double Under

Strength

Push Jerk (5-5-5-5*)

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

(Score is Weight)

Workout

Metcon (Time)

6 SETS

32 Double Unders

8 Shoulder to Overhead (155/105)|(115/75)

32 Double Unders

-Rest 1:00 b/t Sets-

(Score is Slowest Set)

KG BB: (70/47.5)|(52.5/35)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

EVERY 1:30 x 7 SETS

1 Power Clean

+

1 Hang Power Clean

+

2 Shoulder to Overhead

(Score is Weight)

GOAL: HEAVY | RPE 6-7 — COMPLETE BEFORE METCON. Your end weight should be much heavier than what you plan on using in the Metcon workout. When you get into the strength of the metcon, keep things moderate since you already are working a heavy OH.