CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

EMOM x 24 MINUTES

MIN 1 – 50 Double Unders*

MIN 2 – 200m Run

MIN 3 –  20 Hand Release Push-Ups

MIN 4 – :50 Tall Plank Hold

*Option to increase by 10 reps every other round.

(No Measure)

GOAL: QUALITY | RPE 4-5 — Long slog for the week. MIN 1/3 should be finished in :35-:45 tops. MIN 4 is your “rest” minute to do some nasal breathing from the Plank position to lower the HR and prep for the next round. Big focus is to keep the HSPU’s unbroken all 6 sets, this will get tough coming right back from the run but it’s an opportunity to grow your capacity!

B. NC60

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

4 Inch Worms + Push-Up

6 Alt. Groiners

8 Scap Pull-Ups

10 Cat Cows

Into..

3 ROUNDS

9 Barbell RDL

8/8 SA Ring Row

7 Up-Downs

6 Box Step-Overs

Strength

Deadlift (1.) ON A 8:00 RUNNING CLOCK…
Build to a Mod-Heavy 4-Rep)

(Score is Weight)

-Rest 2:00 b/t Part 1 & Part 2-

Deadlift (2.) EMOM x 4 MINUTES
2 Deadlifts*)

*Start with the Weight from Part 1 and Build to or Above Workout Weight.

(Score is Weight)

Workout

Metcon (Time)

10 ROUNDS FOR TIME

2 Deadlift (315/205)|(225/155)

4 Bar Muscle-Ups

8 Box Jump Overs (24/20)

(Score is Time)

KG BB: (143/93)|(100/70)

BMU Option 1: Jumping BMU

BMU Option 2: Chest to Bar Pull-Up

C. STRENGTH / GYMNASTICS

Metcon (Weight)

6 SETS

2 Push Jerks

+

1 Split Jerk

(Score is Weight)

GOAL: HEAVY | RPE 6-7 — Been a minute since we have gone heavy OH so carve out 20:00-25:00 to work some heavy sets of the complex. Start moderate and build to something heavy for the day. This is not meant to be a soul selling load, keep things crisp and snappy.