CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight
GOAL: GRIND | RPE 6-7 — LET’S GOO! This is one of my favorite grind benchmark workouts, nothing fancy just 3 barbells and 20-30mins of moving! Our strength EMOM will prime us to build to these weights but remember muscle fatigue is going to be real for this one so be careful with the BP and if you need to go with lighter weights you should to keep moving and not reach failure!

B. NC60

Warm-up

Warm-up (No Measure)

2-3 ROUNDS (4:00 CAP)

8 Alt. Samson Lunges

8 Alt. Cossack Squats

8 Cat Cows

Into…

AMRAP x 5 MINUTES

:30 Bike @ Mod Hard Pace

8 Jump Squats

8 Alt. V-Ups

8 Step-Ups*

*Option to switch to Box Jumps @2:30.

Strength

Front Squat (4-4-2*)

*Start Heavy and end Heavy+.

(Score is Weight)

Week 6 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15/12 Cal Bike

30 Alt. Mountain Climbers

15 Box Jump (24/20)

30 Alt. Bicycle Crunches

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 5 Deadlifts

MIN 2 – 5 Bench Press

MIN 3 – 3 Cleans*

*Must be performed as singles.

(No Measure)

GOAL: HEAVY | RPE 6-7 — This is going to build us up for our fantastic conditioning piece. Have the weight jumps you will need by your bars so you can quickly load/ strip the barbell. Aim to be at workout weight by the 4th set and give yourself the option to overload slightly on the next set or hammer home mechanics for workout weight. Clean and be Squat or Power.