CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
2 SETS*
AMRAP x 10 MINUTES
15 Handstand Push-Ups
5 Deadlifts (315/205)
15 Chest to Bar Pull-Ups
5 Deadlifts
25/20 Cal Bike
-Rest 4:00 b/t Sets-
*Start from the beginning of each AMRAP.
(Score is Lowest Set)
GOAL: EFFORT | RPE 6-7 — High skill gymnastics and heavy Deadlifts what more could you want on a Saturday? Goal is to keep gymnastics unbroken or two sets throughout. Deadlifts should be heavy, but unbroken. Cal Bike is going to be where you seperate yourself…if you push it you get ahead but can you sustain?
B. NC60
Warm-up
Warm-Up (No Measure)
200m Run
Into…
EMOM x 6 MINUTES
MIN 1 – :40 Groiners + Twist*
MIN 2 – 6 Power Cleans + 6 Alt. OH Press (Front Rack to Back Rack)**
MIN 3 – :20 Scap Ring Rows + :20 Plank Hold
*2nd Round Perform Lunge + Twist
**Start with the bar in the Front Rack; Press the bar OH; then lower the Bar to the Back Rack; Press the bar OH; then return the bar to the Front Rack. Repeat 3 Times
Workout
Metcon (AMRAP – Reps)
EMOM x 20 MINUTES
MIN 1 – :45 Back Rack Lunges (135/95)|(95/65)
MIN 2&3 – 400m Run
MIN 4 – :45 Ring Rows
(Score is Total Reps of Back Rack Lunges + Ring Rows)
KG BB: (60/42.5)|(42.5/30)
Post-Workout Strength
Metcon (No Measure)
3 SETS
20 Empty Barbell Reverse Curls
40 Alt. Empty Barbell Flutter Kicks
:30 Supinated Empty Barbell Gun Hold
-Rest As Needed b/t Sets-
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
“THE CATCHER IN THE TRI”
3-4 SETS
15 Single DB Overhead Tricep Extension
20 Neutral Grip Floor Press
30 PVC Supinated Tricep Extension
-Rest :30-
Max Weighted Bench Dips
-Rest As Needed b/t Sets-
(No Measure)
GOAL: EFFORT | RPE 6-7 — Today we grow the lovely horseshoe muscle on the back of our arms we fondly refer to as triceps. The OH Extensions should be Heavy, the Floor Press should be Mod-Heavy, and the PVC Extensions should be completed with a challenging band placed above eye level. Weighted Bench Dips can be completed w/ two boxes or two benches and the goal should be to get b/t 20-25+ reps so loud yourself accordingly!