CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 15-20 GHD’s

MIN 2 – 15/12 Cal Bike

MIN 3 – Max Ring or Bar Muscle-Ups

MIN 4 – Rest

(Score is Total Reps)

GOAL: EFFORT | RPE 6-7 — Fatigue the abs and then light up the legs on the bike. Goal is full body fatigue and then seeing how many MUPS you can bust out. These do not need to be an unbroken set so if you need to break to maximize reps do so early to save some juice for later rounds!

B. NC60

Warm-Up

Warm-Up (No Measure)

1 ROUND

20 Butt Kickers

20 High Knees

20 Calf Raises

20 Tib Raises

-Quick Transition-

AMRAP x 4 MINUTES

8 Sumo Good Mornings w/ Empty BB

8 Weighted Glute Bridge Ups

:30 Plank or Hollow Hold

INTO…

*400m Test Run

*The goal is to have the athletes nice and warmed up at this point. If the athletes take longer than 2:30 to complete, see Adjustments section for running distance adjustments.

Strength

Deadlift (5-5-5-5*)

*Start Light-Mod and build to Mod-Heavy.

(Score is Weight)

Workout

Metcon (Time)

ON A 3:00 RUNNING CLOCK…

400m Run

-Rest w/ Time Remaining-

Then Into…

ON A 5:00 RUNNING CLOCK…

600m Run

15 Deadlifts (225/155)|(155/105)

-Rest w/ Time Remaining-

Then Into…

ON A 7:00 RUNNING CLOCK…*

800m Run

20 Deadlifts

40 Sit-Ups

*For every rep not completed in the final 7:00 add :01 onto your total time. Score is the combined time that it takes you to complete each task.

(Score is Total Time)

KG BB: (100/70)|(70/47.5)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

“THE NUTCRACKER”

3 SETS

21-15-9

Empty Barbell Reverse Curls

Ring Skull Crushers

-Rest As Needed b/t Sets-

3 SETS

21-15-9

Heavy DB Floor Press

Heavy Chest Supported DB Rows

-Rest As Needed b/t Sets-

(No Measure)

GOAL: EFFORT | RPE 6-7 — This is going to be deceptively tough. It’s a decent amount of volume so if you need to drop to 2 sets make it happen. This is the final pump sesh for the year so enjoy it!