CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

No additional Conditioning. Get after the GPP with the class or a few buddies! (No Measure)

B. NC60

Warm-Up

Warm-Up (No Measure)

3 ROUNDS

10 Lunge → Air Squats → Empty BB Front Squats

10 Up-Down w/ Pause → Up-Downs Over Bar → Burpees Over Bar

5/5 SA Ring Rows → 10 Ring Rows → Scap Pull-Ups

Extended Warm-up

Metcon (No Measure)

ON AN 8:00 RUNNING CLOCK…

Practice Chest to Bar Pull-Ups or Pull-Up Practice*

*Options…

Banded Strict Chest to Bar Pull-Ups

Pausing Chest to Bar Pull-Ups

2-for-1 Chest to Bar Pull-Ups

Pull-Up or Banded Pull-Up Practice

(No Measure)

Workout

Part 1 (AMRAP – Reps)

AMRAP x 10 MINUTES

2-4-6-8-and so on…

Front Squats (95/65)|(65/45)

Burpees Over Bar

Chest to Bar Pull-Ups

(Score is Total Reps)

-Rest 3:00 b/t P1 & P2-

Part 2 (Time)

FOR TIME

40 Front Squats

30 Burpees Over Bar

20 Chest to Bar Pull-Ups

(Score is Time)

KG BB: (42.5/30)|(30/20)

Optional Cool Down

Metcon (No Measure)

FOR RECOVERY

3:00 Foam Roll Lats

:45/:45 Standing Side Lat Stretch

1:00 Rig Assisted Lat Stretch

(No Measure)

C. STRENGTH / GYMNASTICS

Front Squat (5-5-5-5)

(Score is Weight)

GOAL: EFFORT | RPE 4-5 — Use this as a primer for the workout. We want the legs ready to rock so build up to something moderate and take the bars from the floor to simulate the workout. If you want to throw in some Burpees Over the Bar b/t sets be my guest!