CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Alt. Shoulder Taps

5 Up-Down/Down Dogs

5 Bootstrappers

Compete

Metcon (No Measure)

5 SETS

Strict HSPU* (Deficit Optional)

10 Push-Ups

15 Air Squats

-Rest 2:00 b/t Sets-

*Perform Reps at 70-80% of Average Unbroken Reps from last week (6/23).

(No Measure)

GOAL: RPE 7 | Building some conditioning in the shoulders now. Keep solid HSPU form and aim to go right into the Push-Ups right after. If you were comfortable hitting 10+ Unbroken then consider deficit for the HSPU.

Extra Credit

Metcon (Time)

3 ROUNDS

15/12 Cal Bike

10 DB Deadlift (50/35)

20 Alt. DB No Push-Up Renegade Row

(Score is Time)

GOAL: RPE 8 | Sprinty pace especially on the Bike. DBs are going to get grippy, let’s see how long we can hold on to them. Definitely worth it to hit the breaking point as it’s only 3 rounds.