NCCOMPETE – Mon, Oct 24

22
Oct

NCCOMPETE – Mon, Oct 24

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

3 SETS*

AMRAP x 5 MINUTES

12 Wall Balls (20/14)

10 Handstand Push-Ups

12 Box Jump Overs (24/20)

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

GOAL: EFFORT | RPE 6-7 — Shoulders, shoulders, legs! This is going to juice the lungs from the start but keep the Wall Balls unbroken and HSPU to 2 sets. Break these up early to make sure failure doesn’t hit. Aim to keep rounds to 1:30 or less.

B. NC60

Warm-up

Warm-Up (No Measure)

2 ROUNDS

:30 Single Unders*

10 Alt. Tuck-Ups

8 Ring Rows

8 Alt. Box Step-Ups

*Rnd 2 complete either Tall Jump Single Unders or Single-Single-Double Unders.

Into…

1-2 ROUNDS (Time Permitting)

:20 Double Unders

10 Alt. V-Ups

6 Kip Swings

8 DB Goblet Box Step-Ups

Extended Warm-up

Metcon (No Measure)

1.) EMOM x 6 MINUTES

MIN 1 – 5-7 Kip Swings*

MIN 2 – 3-5 Strict Pull-Ups*

*Complete on Rig or Rings.

(No Measure)

-Short Rest b/t Part 1 & Part 2-

2.) 3 SETS

Choose one of the following…

Option 1:

1 High Ring Transitions*

+

1 Muscle-Up

Or…

Option 2:

1 Kip Swing

+

2 Pausing Kipping Pull-Ups**

*1 Rep= Finishing in catch position w/o press out.

**Pause for :01 with chin above the bar.

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

40 Double Unders

20 Alt. V-Ups

10 DB Farmer Box Step-Ups (50/35)|(35/20)|(24/20)

*Every 1:30 including 0:00 complete 1 Burpee Ring Muscle-Up.

(Score is Rounds + Reps)

Option 1 RMU: Burpee Bar Muscle-Up

Option 2 RMU: Burpee Pull-Up

Optional Finisher

Metcon (No Measure)

FOR QUALITY

400/300 Alt. Box Step-Ups (24/20)*

Week 2 of 4 — “Chad” Extra Credit

*Weight Vest Optional

(No Measure)

C. STRENGTH / GYMNASTICS

Bench Press (1×5 / 1×5 / 1×5 / 1×3 / 1×1+*)

Bench Press

1×5 @ 55% (WU Set)

1×5 @ 65% (WU Set)

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

(Score is Weight)

Week 4 of 6

GOAL: HEAVY | RPE 6-7 — Heavy weight for the final set. Goal is 1-3 reps. If you get 5+ take a 2:00 break and add on some more weight and try again. Remember, bend the bar in half to keep the lats active to give you more power! When it gets heavy press your feet into the ground HARD to help press the bar off your chest!