CrossFit Mettle and Honor – NCCOMPETE

COMPETE | PART 1

4 SETS (Time)

30/25 Cal Bike

15 Toes to Bar or Toes to Something

30 Box Jumps (24/20)

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

-Immediately move on to Part 2-
GOAL: METCON | RPE 8 | This is the Thursday NCFIT Workout. Goal here is to push the bike hard. Since it’s at the start of each set and coming out of a rest we’ll feel the most fresh here. Then quick 1-2 sets to finish the Toes to Bar. Challenge that grip by hanging on for big sets since we won’t need the grip going into the Box Jumps. Move fast and consistent on the Box Jumps. Go with the step down method so we aren’t burning out our legs too much to wrap up the set.

COMPETE | PART 2

Push Press (ON A 8:00 RUNNING CLOCK
Build to a Heavy 1-Rep Push Press
)

(Score is Weight)

GOAL: STRENGTH | RPE 8 | We’re taking this from the rack. Leg’s are going to be feeling this coming off of this metcon but we still want to utilize them well. For some of us a deeper dip may be better than a more shallow dip to really get more out of our legs. Keep the front rack engaged so we are ready to punch hard to finish overhead. Remember at these heavier loads the barbell isn’t going to lock out on it’s own so be ready to fight to finish the press.