CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (No Measure)
ON A 30:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.
or…
ON A 30:00 RUNNING CLOCK…
Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…
B. NC60
Warm-Up
Metcon (No Measure)
AMRAP x 3 MINUTES
5 WB Thrusters
5 Burpees to a Plate
5 Kip Swings
100m Run
Into…
AMRAP x 3 MINUTES
5 Hand Release Push-Ups
5 Empty BB Hang Power Cleans
10 Lunges
5 DB Push Press
Workout
“12 DAYS OF NCFIT” (Time)
FOR TIME*
Day 1 – 1 Clean (185/125)|(135/95)
Day 2 – 2 Front Squats (185/125)|(135/95)
Day 3 – Lateral bar over burpees
Day 4 – DB Push Press (50/35)|(35/20)
Day 5 – Toes to Bar
Day 6 – Hand Release Push-ups
Day 7 – Slam Ball or med ball slams
Day 8 – Wall Balls (20/14)|(14/10)
Day 9 – Deadlifts (185/125)|(135/95)
Day 10 – Lunges in place
Day 11 – DB Thruster
Day 12 – Bar Muscle-Ups
*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.
Last Seen: 12/24/2022
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 35 MINUTES*
100m Run
2 Power Cleans (185/125)|(135/95)
3 Burpees to a Plate
4 DB Push Press (50/35)|(35/20)
5 Toes to Bar
6 Hand Release Push-ups
7 Plate Ground to OH (45/35)|(35/25)
8 Wall Balls (20/14)|(14/10)
9 Deadlifts (185/125)|(135/95)
10 Walking Lunges
11 DB Thruster
12 Bar Muscle-Ups
*P1 works while P2 rests. Split work as Needed. 100m Runs are completed together.
(Score is Rounds + Reps)
BMU Option 1: Jumping BMU
BMU Option 2: Burpee Pull-Ups
KG BB: (85/60)|(60/42.5)
KG DB: (22.5/15)|(15/10)
KG WB: (9/6)|(6/5)