CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
4 SETS
AMRAP x 3 MINUTES*
1 Legless Rope Climb
8 Toes to Bar
32 Double Unders
-Rest 1:30 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
GOAL: SPRINT | RPE 6-7 — This is going to have a SPREFFORT feel. Really utilize the hips to help “kip” yourself to the top of the rope but once you get to the top use your clamp to get down the rope. TTB should be unbroken each set and I encourage you to try the tuck+kick method to help speed up cycle time. Lastly, aim to keep your dubs to :30-:35 each round. Push the pace and make sure to take a walking rest to shake out the arms.
B. NC60
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
50ft Shuttle Run
5 Burpees
Into…
1-2 ROUNDS (Time Permitting)
5 Clean Deadlifts
5 Clean Hang High Pulls
5 Hang Muscle Cleans + Elbow Punches
5 Strict Press
5 Push Press
Strength
Metcon (4 Rounds for weight)
4 SETS*
1 Power Clean
+
2 Split Jerk
*Start Moderate and build to Moderate-Heavy.
(Score is Weight)
Week 6 of 9
Workout
Metcon (Time)
10 ROUNDS FOR TIME
1 Power Clean & Jerk (225/155)|(155/105)
5 Burpees Over Bar
100m Run
(Score is Time)
KG BB: (100/70)|(70/47.5)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
“BACK PANTHER”
3-4 SETS
15 T-Bar Rows (Heavy)*
20 Single DB Lat Pullovers
15/15 Banded Cobra Pulls
-Rest :30-
Max Seated Banded PVC Supinated Rows
*If no access to a T-Bar Handle, go hand over hand on BB and switch top hand each set.
-Rest As Needed b/t Sets-
(No Measure)
GOAL: EFFORT | RPE 6-7 — Big Dorito Chip energy! This is going to be a back blaster to remember. The T-Bar Rows should be HEAVY but allow you to complete the reps with little to no hitching of the body. The Lat Pull-Overs should be slow with a focus on minimal bend in the elbows. Cobra pulls should be done with a heavy band and focus should be towards pulling the elbow down and back not just down to the side…this will really engage the lat. Lastly, for the PVC Supinated Rows, set a band up on an upright, loop a PVC through, and scoot back until the band is under tension and then get after it, goal should be 15-20+ reps. Stay smooth and controlled through these.