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CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

30/25 Cal Row

20 GHD’s

50′ HS Walk

(Score is Rounds + Reps)

GOAL: GRIND | RPE 6-7 — Steady pace on the rower, taking no more than 1:30. GHD’s should be unbroken and take 1:00-1:15 tops. Measure your HS walking in 5′ intervals and try to keep this to 2-3 sets. This should be a steady 70-75% HR from start to finish.

B. NC60

Warm-Up

Warm-Up (No Measure)

ON A 8:00 RUNNING CLOCK…

2 ROUNDS

8 Samson Lunges

8 Bootstrappers

8 Cat Cows

8 Bird Dogs

Into…

2-3 ROUNDS (Time Permitting)

6 Wall Ball Front Squats

6 Wall Ball Strict Press

6 Up-Downs

6 Slow Tuck-Ups

Strength

Back Squat (6-6-6 (22X1)*)

*Start Light and build to Moderate.

Remember Reading Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

20 Wall Balls (20/14)|(14/10)

20 Burpees

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

Optional Cool Down

Metcon (No Measure)

FOR RECOVERY

3:00 Olympic Wall Stretch

1:00/1:00 Couch Stretch

1:00 Butterfly Stretch

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

“FLYE LIKE AN EAGLE”

3 SETS

1 up to 10…

Close Grip DB Bench Press

Normal Grip Bench Press

Chest Flye

-Rest As Needed b/t Sets-

(No Measure)

GOAL: EFFORT | RPE 6-7 — You will complete 1 Close Grip + 1 Reg Grip + Chest Flye, then 2-2-2, 3-3-3, until you get to 10. Go light on these because it is A LOT of volume and will blow up the chest/triceps. If you need to break only one is allowed. Enjoy the pump.