CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (Calories)
5 SETS
4:00 ON / 2:00 OFF
Cal Row*
Nasal Breathing Only. Consistent and sustainable pacing throughout. Same SPM for all 5 sets.
(Score is Total Cals)
GOAL: QUALITY | RPE 4-5 — Steady state cardio. Keep your breathing and heart rate under control. Do not turn this into a sprint. This is meant to be the SAME pace for all 5 sets.
B. NC60
Warm-Up
Warm-Up (No Measure)
2:00 PVC Passes & Around the Worlds
Into…
2-3 SETS BARBELL WARM-UP
10/10 Elbow Punches
10 Behind the Neck Presses
10 High Bar Back Squats
10 Good Morning
10 Dip + Hold + Stands (Barbell in the Front Rack)
-Quick Rest b/t Sets-
Strength
Metcon (Weight)
EVERY 1:30 x 6 SETS*
2 Push Press
+
1 Push Jerk
*Start Light-Mod and build to Mod-Heavy.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 MINUTES
5 Shoulder To Overhead (135/95)|(95/65)*
30 Double Unders
-Rest 1:30-
AMRAP x 6 MINUTES
5 Shoulder To Overhead
30 Double Unders
15 Wall Balls (20/14)|(14/10)
-Rest 1:30-
AMRAP x 8 MINUTES
5 Shoulder To Overhead
30 Double Unders
15 Wall Balls
10 Burpees
*Option for athletes to go ‘heavy’ with 155/105 or 185/135.
(Score is Total Rounds + Reps)
KB BB:(60/42.5)|(42.5/30)
KG WB: (9/6)|(6/5)
Partner Workout Option
Metcon (AMRAP – Reps)
IN TEAMS OF 2…
AMRAP x 6 MINUTES*
5 Shoulder To Overhead (Athlete Choice)
20 Double Unders
*P1 works through one round while P2 completes Max Wall Balls. Once a full round is completed partners switch.
-Rest 1:30-
AMRAP x 8 MINUTES*
5 Shoulder To Overhead
20 Double Unders
10 Wall Balls (20/14)|(14/10)
*P1 works through one round while P2 completes Max Burpees. Once a full round is completed partners switch.
-Rest 1:30-
AMRAP x 10 MINUTES*
5 Shoulder To Overhead
20 Double Unders
10 Wall Balls
5 Burpees
*P1 works through one round while P 2 completes Max Cal Cardio Choice. Once a full round is completed partners switch.
(Score is Total Reps)
KG WB: (9/6)|(6/5)
C. STRENGTH / GYMNASTICS
Bent Over Row (20-16-12-10* )
*Super set each set with 15 Twisting Bicep Curls and 15-20 GHD’s.
-Rest As Needed b/t Sets-
(Score is Weight)
GOAL: EFFORT | RPE 4-5 — A little extra bodybuilding to round out the week. Take your time b/t sets, don’t go so heavy you have to kip your reps, and enjoy the pump before enjoying the rest of the weekend.