NCCOMPETE – Tue, Dec 20

18
Dec

NCCOMPETE – Tue, Dec 20

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CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME

3000/2500m Row

75 GHDs*

1 Mile Run

*Option to complete 100 Sit-Ups

(Score is Time)

GOAL: GRIND | RPE 6-7 — Triple Three vibes minus the DU. Steady and smooth on the rower, try to get a little fast each 1000m. Break up the GHD’s into small sets and if unfamiliar with the movements stick to 25 GHD’s + 50 Sit-Ups. Whatever you have left should get dumped on the final 800m Run.

B. NC60

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Arm Haulers

10 Alt. Step-Ups

10 Scap Pull-Ups

Into…

3 ROUNDS

100m Run

8 Step-Overs → 8 Box Jump Overs*

8/8 Single Arm Ring Rows

In rounds 2 and 3, complete 8 Box Jump Overs.

Skill

Metcon (No Measure)

ON A 12:00 RUNNING CLOCK…

Practice Bar/ Ring Muscle-Ups*

See below for options/ focuses…

Option 1 (Advanced):

2 Ring Kip Swings

+

2 Muscle-Ups

OR…

Option 2 (Intermediate):

2 Bar Kip Swings

+

1 Bar Muscle-Up

OR…

Option 3 (Beginner):

3 Low Ring Transitions

+

5 Kip Swings

+

2-3 Kipping Pull-Ups

(No Measure)

Workout

Metcon (Time)

6 SETS

Muscle-Ups (Athlete Choice)*

15 Box Jump Overs (24/20)

100m Run

-Rest 1:00 b/t Sets-

*Athletes Can Choose…

5 Bar Muscle-Ups

or

3 Ring Muscle-Ups

(Score is Total Time)

MU Option 1: Jumping Muscle-Up

MU Option 2: Burpee Pull-Up

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

“GINGERBREAD MAN”

3 SETS

12 Barbell Hip Thrusts*

10/10 DBL DB Farmer Bulgarian Split Squats

8/8 Staggered Stance DBL DB Deadlifts

-Rest As Needed b/t Sets-

*:01 Pause at Top.

(No Measure)

GOAL: EFFORT | RPE 6-7 — This is going to light up your posterior chain! The Hip Thrusts should be moderate and smooth. Split Squats should be Mod-Heavy DB’s and you can use the same for the Split Deadlifts. Try to keep transitions b/t movements minimal and then EZ pedal on a bike b/t sets!