CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Reps)

TABATA

8 SETS (:20 ON/ :10 OFF)

TAB 1 – Toes to Bar

TAB 2 – Russian KB Swing (70/53)

TAB 3 – Toes to Bar

-Rest 1:00 b/t Tabatas-

(Score is Total Reps)

GOAL: EFFORT | RPE 6-7 — Grip is going to be the limiter today. Break your TTB up 1-2 reps before you have to so you can build consistency. If you need to default to Toes to Something or take a round off do so and then get back into the Tabata!

B. NC60

Warm-Up

Warm-Up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 Mod Bike

MIN 2 – :20/:20 SA Ring Row

MIN 3 – :45 Up-Down + Shoulder Tap

MIN 4 – :20/:20 SA DB Strict Press

MIN 5 – :45 Mod Bike

MIN 6 – :40 Slow Ring Rows

MIN 7 – :40 Burpees

MIN 8 – :20/:20 SA DB Push Press

Strength

Tempo Bench Press (1.) Tempo Bench Press
5-5-5-5 (21X1)*)

*Start Moderate and build to Mod-Heavy.

(Score is Weight)

-Short Rest b/t P1 & P2-

Bench Press (2.) ON A 1:00 RUNNING CLOCK…Max Reps Bench Press (Athlete Choice, Light-Mod)*)

*Goal should be 15-20 Reps.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – 12/10 Cal Bike*

MIN 2 – 20 Ring Rows

MIN 3 – :50 Max Push Press (75/55)|(65/45)

*After each full round add 1 Cal. Ex. R1=12/10, R2=13/11, and so on.

(Score is Total Reps of Push Press)

KG BB: (35/25)|(30/20)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

“THE MAD LATTER”

3-4 SETS

10 Strict Wide Grip Pull-Ups

15 Seated DBL Banded Lat Pull-Downs

20 DB Bent Over Reverse Flyes

-Rest As Needed b/t Sets-

(No Measure)

GOAL: EFFORT | RPE 6-7 — This is going to LIGHT UP your lats and upper back! Keep the SPU to 2 sets and use a band if needed. For the Lat Pull-Downs, pull both elbows down AND behind you to activate the lats. The Reverse Flyes should be unbroken so go with a Light-Mod Weight.