NCCOMPETE – Sat, Dec 24

22
Dec

NCCOMPETE – Sat, Dec 24

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)

C. STRENGTH / GYMNASTICS

No additional Strength — eat a big meal, find a cozy couch, and enjoy the rest of the weekend. (No Measure)