NCCOMPETE – Mon, Nov 14

12
Nov

NCCOMPETE – Mon, Nov 14

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

1.) FOR TIME

21-15-9

Front Squats (95/65)

Burpees Over Bar

(Score is Time)

-Rest 5:00 b/t P1 & P2-

Metcon (Time)

2.) FOR TIME

9-6-3

Thrusters (135/95)

Bar Muscle-Ups

(Score is Time)

GOAL: SPRINT | RPE 8-9 — This is going to HURT. For the first part, BB unbroken and practice pulling it back down to your shoulders to speed it up. Stay low and fast on the BOBs. During the rest EZ Bike. Keep both movements to 2 sets or less in part 2. Full send!

B. NC60

Warm-Up

Warm-Up (No Measure)

ON A 10:00 RUNNING CLOCK…

LINE DRILLS*

Walking Samson Lunges

Alt. Knees to Chest Stretch

Toy Soldiers

Toe Walk

Heel Walk

High Knees

Butt Kickers

200m Run

Into…

AMRAP FOR REMAINDER OF TIME

:45 Row

10 Calf Raises

30 Single Unders

10 Sit-Ups

*Perform the drills 20 ft out and jog back to the starting point.

Workout

Metcon (Time)

FOR TIME*

300 Double Unders

2000/1750m Row

1 Mile Run

100 Sit-Ups

*Partition as Needed.

Option 1:

Straight Through

Or…

Option 2:

2 Rounds

150 Double Unders

1000/875m Row

800m Run

50 Sit-Ups

Or…

Option 3:

4 Rounds

75 Double Unders

500/440m Row

400m Run

25 Sit-Ups

(Score is Time)

Optional Cool Down

Metcon (No Measure)

FOR RECOVERY

:45/:45 Calf Stretch

1:00 Hurdler Stretch (R)

1:00 Hurdler Stretch (L)

1:00 Alt. Groiners

1:00 Corpse Pose

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

3 SETS

10 Alt. Plank Shoulder Taps

:30 Alt. Piked Box Palm Shifts

-Rest As Needed b/t Sets-

Into…

3 SETS

6/6 Piked Box Around the World Steps (R/L)

:30 Wall Facing Shoulder Taps/ Palm Shifts

-Rest As Needed b/t Sets-

Into…

3 SETS

2-3 Kick-ups

:30 HS Hold or Wall HS Hold

-Rest As Needed b/t Sets-

(No Measure)

GOAL: QUALITY | RPE 2-3 — Start simple and build up to the highest skill you can in prep for HS Walking later this week. The palm shifts are just shifting weight back and forth to practice the side-to-side shift while inverted. As complexity increases remember to keep shoulders stacked over wrists and ribs down towards the hips. Legs need to stay together w/ glutes + quads squeezed tight to help w/ balance!