CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

12 Box Jumps (24/20)

2 Rope Climbs

12 Box Jumps

18 Alt. DB Snatches (50/35)

(Score is Rounds + Reps)

GOAL: EFFORT | RPE 6-7 — Fatigue the grip, hips, and arms while then trying to complete 2 quick Rope Climbs. The main focus is completing the RC’s in 2-3 pulls despite the muscular fatigue so get a big jump up and rely on your foot clamp instead of your arms to get you up the rope. Think: close the hips – clamp the feet hard – aggressively open the hips – and shoot your hands up. The aggressive hip open will be crucial for getting up the rope efficiently!

B. NC60

Warm-up

Warm-Up (No Measure)

3 ROUNDS

10 WB Front Squats → 10 WB Thrusters → 10 WB Shots

10 Ankle Rotations L/R

10 Alt. Cossack Squats

10 Alt. Samson Lunges

10 Calf Raises

Strength

Front Squat (ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Front Squat)

(Score is Weight)

Week 9 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

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

12 Toes to Bar

(Score is Rounds + Reps)

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

C. STRENGTH / GYMNASTICS

Back Squat (5-5-5-5*)

Tempo Back Squat @ 22X1

After each set complete 3:00 EZ Bike or Row.

(Score is Weight)

GOAL: QUALITY | RPE 4-5 — COMPLETE POST METCON. Little leg flush after hitting you heavy single. Keep the bar very light and cruise on your cardio choice. Your legs should feel pretty solid after this session.