CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

3 ROUNDS

10 Small Kip Swings

5 DB Curl

5 DB Overhead Press

5 V-Ups

Compete

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds
(Score is Total Reps)

GOAL: RPE 9 | Follow Crossfit Standards provided during this Workout. This is going to get grippy, so stay in your lane and keep sets to what you know you can manage. The first 6 minutes are going to feel like forever but then the next 6 minutes are going to come quick. Elite athletes were getting halfway into the second round!

Extra Credit

Metcon (No Measure)

3-4 SETS

5-8 Strict Pull-Ups

25 Banded Tricep Push Downs

25 Banded Curls

-Rest as Needed b/t Sets-

(No Measure)

GOAL: RPE 5 | Finishing the week off with a pump! Aim for big retraction with the scaps on the Strict Pull-Ups, then see if we can go unbroken on the Banded movements.