CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (No Measure)
3 SETS FOR QUALITY
3:00 Row
2:00 Bike
1:00 Ski
-Into-
5:00 Foam Rolling/ Stretching of Choice
-No Additional Rest b/t Sets-
GOAL: QUALITY | RPE 4-5 — This should be done after the METCON. Goal is to keep the body warm with the machines while addressing any nagging soreness/ aches. This should be seen as a recovery piece to help prepare for next week where we will be testing our 1RM Snatch, C&J, Front Squat.
B. NC60
Warm-up
Warm-Up (No Measure)
1 ROUND
:30 Row (EZ-Mod Pace)
8 Box Step Overs
8 Wall Ball Push Press to Target
4 Air Squats + 4 Narrow Squats*
8 BB Sumo Good Morning
Into…
1 ROUND
:30 Row (Mod-Hard Pace)
6 Box Jump Overs
3/3 Lateral Step-Downs*
6 Wall Balls to Target
6 BB Sumo Deadlift
*Starting at the top of the Box, lower down with control on one leg. Reset at the top of the box for each rep.
Workout
AMNESIA (Time)
3 SETS*
50/40 Cal Row
40 Wall Balls (20/14)|(14/10)
30 Box Jump Overs (24/20)
20 Alt. Pistols
10 Sumo Deadlifts (275/185)|(185/135)
-Rest 2:00 b/t Sets-
*Start at any movement and complete the rest of the movements in any order you choose. Must complete the allotted amount of reps before moving to the next movement of choice. Must complete all 5 movements every set.
(Score is Total Time)
KG WB: (9/6)|(6/5)
KG BB: (125/85)|(85/60)
Pistol Option 1: Alt. Heel Elevated Pistols
Pistol Option 2: Alt. Single Leg Box Squats
NOTE: New Benchmark
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
180/140 Cal Row
150 Wall Balls (20/14)|(14/10)
120 Box Jump Overs (24/20)
80 Alt. Pistols
40 Sumo Deadlifts (275/185)|(185/135)
*P1 works while P2 rests. Split work as Needed. Start at any movement and complete the rest of the movements in any order you choose. Must complete the allotted amount of reps before moving to the next movement of choice.
(Score is Time)
KG WB: (9/6)|(6/5)
KG BB: (125/85)|(85/60)
Pistol Option 1: Alt. Heel Elevated Pistols
Pistol Option 2: Alt. Single Leg Box Squats
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
No strength today. Get ready for our 1RM tests next week!