CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

FOR QUALITY

40:00 EZ Run

-Into-

2-3 ROUNDS FOR RECOVERY (Optional)

10 Alt. Groiners

10 Slow Calf Raises

1:00/1:00 Hurdler Stretch

1:00 Butterfly Stretch

1:00 Saddle Stretch

(No Measure)

GOAL: QUALITY | RPE 4-5 — Today is about moving for a long distance and then getting in some recovery to help the body feel a little fresher today. EZ Pace on the run and if you want to take it one step further, nasal breathing only. This of your pace as if you were going to run for 60:00 w/o stopping. The recovery flow isn’t mandatory since the session will already be long but it is HIGHLY encouraged.

B. NC60

Warm-up

Warm-Up (No Measure)

EVERY 2:00 x 3 SETS

30 Single Unders**

5 Lunge + Lunge + Air Squat

5 Barbell Deadlifts

Mobility in Remainder of Time**

*Switch to Double Unders in Sets 2/3

**Mobility Suggestions → Bootstrappers, Groiners, Cossack Squats

Strength

Front Squat (4-2-2*)

*Start Heavy and end Heavy+. Goal is to start and end heavier than last week.

(Score is Weight)

Week 7 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

30 Double Unders

5 Front Squats (155/105)|(115/75)

(Score is Rounds + Reps)

KG BB: (70/47.5)|(52.5/35)

Optional Cool Down

Metcon (No Measure)

2 ROUNDS FOR RECOVERY

:45/:45 Groiner Stretch

1:00 Butterfly Stretch

1:30 EZ Cardio Choice

(No Measure)

C. STRENGTH / GYMNASTICS

Bench Press (1×5 / 1×5 / 1×3 / 1×3 / 1×3+)

Bench Press

1×5 @ 50% (WU Set)

1×5 @ 60% (WU Set)

1×3 @ 70%

1×3 @ 80%

1×3+ @ 90%

(Score is Weight)

Week 3 of 6

GOAL: HEAVY | RPE 6-7 — Nothing super fancy here. Goal should be to get b/t 4-7 reps on your final set of 3+. Same as last week, take 2:00 b/t Sets and always lift with a spotter.