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!