CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

REINDEER GAMES (Time)

FOR TIME

150/100 Cal Bike

75 Pull-Ups

50 DB Box Step Overs (50/35)|(35/20)/(24/20)

25 DB Devil’s Press

*Athlete may partition reps as needed.

(Score is Time)

KG DB: (22.5/15)|(15/10)
GOAL: EFFORT | RPE 6-7 — Early Holiday present coming your way! This is actually our 12/25 holiday workout but I didn’t want anyone to miss this fun one! 5 Round partition is going to be best for most but the real challenge is straight through…you won’t!

B. NC60

Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

:30 Bottom of Squat Hold or 10 Air Squats

10 WB Push Press

10 Scap Push-Ups

10 Ankle Rotations (L/R)

INTO…

AMRAP x 4 MINUTES

30’ Bear Crawl

10 BBFront Squat

8 Push-Ups*

*Option to complete from knees.

Strength

Front Squat (5-5-5*)

*Start Light-Mod and build up to Moderate.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

EMOM x 21 MINUTES*

MIN 1&2 – AMRAP of…

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

5 Handstand Push-Ups

3 Front Squats (155/105)|(115/75).

MIN 3 – Rest

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG WB: (9/6)|(6/5)

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

HSPU Option 1: Pike Push-Up

HSPU Option 2: DB Push Press

C. STRENGTH / GYMNASTICS

Front Squat (5-4-3-2*)

*Bar MUST come from floor.

(Score is Weight)

GOAL: HEAVY | RPE 6-7 — COMPLETE BEFORE METCON. Practice the Squat Clean to ensure you’re getting under heavier loads today. This will help prep for the METCON workout today, you should be working well past the weight in the workout however.