CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

4 SETS FOR TIME

15 Thrusters (75/55)

30 Double Unders

100m Run

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

GOAL: SPRINT | RPE 8-9 — COMPLETE BEFORE METCON. Full send, simple as that. Thrusters unbroken, DU quick and speedy, and PUSH on the run. 2:00 of rest shouldn’t feel like enough. After finishing this complete the strength and then hop into the Metcon.

B. NC60

Warm-Up

Warm-Up (No Measure)

3 SETS

10 Step-Ups → 10 Box Jumps*

10 Ring Rows

10 Kip Swings

10 Overhead PVC Lunge → 10 Front Rack PVC Lunge → 10 Back Rack PVC Lunge

*Box Jumps will be performed on Set 2 & Set 3

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

8 Box Jumps (20)

6 Alt. Overhead Lunges (95/65)|(65/45)

4 Chest to Bars

-Rest 1:00-

AMRAP x 7 MINUTES

10 Box Jumps (24/20)

8 Alt. Front Rack Lunges

6 Chest to Bars

-Rest 1:00-

AMRAP x 9 MINUTES

12 Box Jumps (30/24)

10 Alt. Back Rack Lunges

8 Chest to Bars

(Score is Total Rounds + Reps)

KG BB: (42.5/30)|(30/20)

Optional Finisher

Metcon (No Measure)

8 SETS (:20 ON/ :10 OFF)

MOVT 1 – Plate Weighted Sit-Ups

MOVT 2 – Plate Curls

*1 SET = MOVT 1 + MOVT 2.

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

3 ROUNDS FOR RECOVERY

6:00 EZ Bike

12 Supinated Band Pull-Aparts

12 Sumo Stance Good Mornings

10 PVC Pass Thrus

:30/:30 PVC Flagpole Stretch

8 Alt. Groiners

(No Measure)

GOAL: QUALITY | RPE 2-3 — This is an “”intermission”” b/t a very tough sprint workout for the conditioning and a longer grind workout for the METCON. Nasal breathing only on the bike, and move slowly and intentionally through the rest of the movements which will help prepare you for the METCON movements.