CrossFit Mettle and Honor – NCCOMPETE

COMPETE | PART 1

“MIKKO’S TRIANGLE” (AMRAP – Reps)

EMOM x 30 MINUTES

MIN 1 – Max Cal Echo Bike

MIN 2 – Max Cal Row

MIN 3 – Max Cal Ski Erg

MIN 4 – Rest

(Score is Total Reps)
GOAL: LONG CONDITIONING | RPE 9 | This is going to get rough! We are setting a baseline number for ourselves that we will retest next month. What we want to focus on is a consistently hard effort from start to finish. Make sure we have everything set up to quickly transition. Start fast on each machine and fight to hold that pace. However, let’s not go to the point of failure. Focus on staying consistent and get a feel for the transitions. Score is total reps but let’s keep track of each round per movement.

COMPETE | PART 2

3-4 SETS (No Measure)

8/8 Staggered Stance RDL (Athlete Choice)

8 Alt. DB Goblet Cossack Squats (Athlete Choice)

8 Strict Pull-Ups

8 Strict Dips

-Rest as Needed b/t Sets-

(No Measure)
GOAL: STRENGTH | RPE 6 | Simple accessory work to cool down the body. However don’t take this lightly. Goal is unbroken sets on every movement. This means picking the appropriate weight where we can maintain good positions from start to finish. For the gymnastics movements, band up if necessary. We want to maintain the integrity of the “”Strict”” without going into any contorted or kipping position to complete the movement. Rest as needed between sets so we can maintain form!