CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME

1000/800m Row

75 Box Jump Overs (24/20)

50 Front Squats (135/95)

(Score is Time)

GOAL: EFFORT| RPE 6-7 — This is right on the borderline between effort and sprint. Probably more an Effort workout…butttttt each individual piece is kind of a Sprint too. It’s a tricky workout to pace and VERY easy to blow up in all 3 parts. Doing this workout multiple times will almost guarantee improvement in every effort.

B. NC60

Warm-Up

Warm-Up (No Measure)

3 ROUNDS

10 Tempo Ring Rows → Ring Rows → 3-5 Wide Grip Pull-Ups*

10 Banded Upright Rows → Band Pull-Aparts →  Kneeling Banded Pull-Downs

:45 EZ Cardio of Choice

*Can be banded.

Skill

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 7-10 Wide Grip Pull-Ups

MIN 2 – :45 Kneeling Banded Pull-Downs*

MIN 3 – :45 EZ Cardio Choice

*Think about pulling band to sternum…replicating the ROM of the C2B Pull-Up.

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

7 Chest to Bar Pull-Ups

14 Alt. DB Goblet Box Step-Ups (Athlete Choice, Heavy)|(24/20)

21 Sit-Ups

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

3-4 SETS

“ABOMINABLE SWOLEMAN”

10 DB Forward/ Lateral Raises*

15-20 Incline DB Bench Press

20-25 Chest Supported DB Rows

-Rest As Needed b/t Sets-

(No Measure)

GOAL: EFFORT | RPE 6-7 — Shoulders, pecs, and lats. A Full body pump for the ages! Light DBs – Mod DBs – Heavy DB’s is the name of the game for each movement. Get after the pump!