CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (AMRAP – Reps)
5 SETS
30/20 Cal Row
-Rest :30-
1:00 Max Muscle-Ups*
-Rest 1:30 b/t Sets-
(Score is Total Reps of Muscle-Ups)
GOAL: EFFORT | RPE 6-7 — Today we work high skill movements under fatigue! This is essentially the Sunday METCON w/o the option of adjusted gymnastics options. We should all be practicing this movement under fatigue both for any upcoming competitions or for the impending CF Open next year! Aim to leave 2-3 reps in the tank each set so you can always string together at least two reps. If unable to string together reps, instead of a 1:00 window, get 3 SOLID single attempts aiming for no misses!
B. NC60
Warm-up
Warm-up (No Measure)
3 ROUNDS
Jumping Drills*
10 DBL DB Curl to Arnold Press
20 Shoulder Taps
10 Up-Downs
10/10 DB Staggered Stance DL
*ROUND 1 – 10 Double Leg Hop + 10 Right Leg Hop + 10 Single Leg Hop
ROUND 2 – 10/10 Single Leg Forward and Back Hop + 10/10 Single Leg Left + Right Hop
ROUND 3 – :30 Single Unders
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES*
40 Double Unders
20 Sit-Ups
10 Hand Release Push-Ups
4 Alt. DB Burpees (35/20)|(20/15)
-Rest 1:00-
AMRAP x 8 MINUTES
30 Double Unders
15 Sit-Ups
8 Hand Release Push-Ups
4 Alt. DB Burpees
-Rest 1:00-
AMRAP x 6 MINUTES
20 Double Unders
10 Sit-Ups
6 Hand Release Push-Ups
4 Alt. DB Burpees
*Start from the beginning of each AMRAP.
(Score is Total Rounds + Reps)
KG DB: (15/10)|(10/5)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 10 MINUTES*
30 Double Unders
10 Hand Release Push-Ups
2 Alt. DB Burpees
-Rest 1:00-
AMRAP x 8 MINUTES*
20 Double Unders
8 Hand Release Push-Ups
2 Alt. DB Burpees
-Rest 1:00-
AMRAP x 6 MINUTES*
10 Double Unders
6 Hand Release Push-Ups
2 Alt. DB Burpees
*P1 completes a full round while P2 completes Max Sit-Ups. Once P1 completes a full round switch.
(Score is Total Rounds + Reps)
KG KB: (32/24)|(24/16)
KG DB: (15/10)|(10/5)
C. STRENGTH / GYMNASTICS
Bench Press (5-5-5-5-5)
Bench Press
1×5 @ 45% (WU Set)
1×5 @ 55% (WU Set)
1×5 @ 65%
1×5 @ 75%
1×5+ @ 85%
(Score is Weight)
Week 2 of 6
GOAL: EFFORT | RPE 4-5 — Remember when inputting %’s you are using 90% of your 1-RM from last week! When you get to the final set of 5+ aim to get 7-8 reps but make sure you lift with a spotter for safety since these are meant to be all out sets. Take 2:00 of rest b/t your working sets.