CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (Time)
3 ROUNDS FOR TIME
5 Ring Muscle-Ups
25/20 Cal Ski or 35/30 Cal Row
5 Ring Muscle-Ups
10 Overhead Squats (165/115)
(Score is Time)
GOAL: EFFORT | RPE 6-7 — Working on MUP capacity from Monday’s prep work. Even though you are only doing 5 at a time the Ski/ OHS will fatigue the shoulders/ lats/ midline making those challenging reps. Aim to keep MUPS/ OHS unbroken.
B. NC60
Warm-up
Warm-Up (No Measure)
1 ROUND*
:20 Bike (Legs Only)
:20 Bike (Arms Only)
:20 Bike (EZ-Mod)
5 Down-Dog to Up-Dog
30 Alt. Crossbody Mountain Climbers
10 KB Sumo Deadlift
1 ROUND
:45 Bike (Mod-Hard)
20 Alt. Shoulder Taps
10 Up-Downs
1 ROUND
:30 Bike (Hard)
5 Inch Worms
7 Burpees
9 KB Russian Swings
*Keep KB light to allow for Up-Right Row in the Warm-Up, then practice Workout movements with the heavier KB
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
25/20 Cal Bike
20 Up-Downs
15 KB Sumo Deadlift (70/53)|(53/35)
10 Russian KB Swings
(Score is Rounds +Reps)
KG KB: (32/24)|(24/16)
Finisher
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 8 MINUTES*
10 Partner Push-Ups
10 Partner Sit-Ups
5 Synchro Burpees
*Partners will face each other and at the top of each Push-Up, high five to count a rep. For Sit-Ups, feet will be threaded together and athletes will lower and sit-up at the same time. For the Burpees athletes must both be at the bottom of the movement before jumping up.
(Score is Rounds + Reps)
C. STRENGTH / GYMNASTICS
Metcon (Weight)
“SPIDERHAM…STRINGS”
3-4 SETS
10 Heels Touching Barbell RDL’s
10 Neutral Stance RDL’s
10 Sumo Stance RDL’s
-Rest :30-
1:00 Max KB Sumo Deadlift High Pull
-EZ Bike 3:00-3:30 b/t Sets-
(Score is Weight)
GOAL: EFFORT | RPE 6-7 — Your hamstrings are going to be NCLIT! Keep loading light-mod due to all the hinging and adjust your grip as needed to try and keep the 30 RDL’s reps unbroken. This is going to really spice up your posterior chain so chillll on the bike to help recover the legs!