CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

No Additional Conditioning. Get after Ricky Bobby! (No Measure)

B. NC60

Warm-Up

Warm-Up (No Measure)

AMRAP x 5 MINUTES

10 Up-Downs

20 Row Strokes Legs and Back Only

:20 Hollow Hold

Into..

AMRAP x 5 MINUTES

10 Burpees

10 Cals Row (Build to goal pace)

10 Sit-Ups

Workout

“RICKY BOBBY” (Calories)

EMOM x 20 MINUTES
MIN 1 – 15 Burpees
MIN 2 – 25 Sit-Ups
MIN 3 – 15/12 Cal Row*
MIN 4 – Rest

*Each ‘Round’ Cals increase by 3. Ex: 15/12, 18/15, 21/18, 24/21, 27/24. If can not complete the row in the minute, reduce cals back down to starting numbers in next round and rebuild.

(Score is Highest Calories Achieved)
NOTE: New Benchmark.

Finisher

Metcon (No Measure)

2-3 SETS

12 DB Upright Rows

15 DB Bent Over Reverse Flyes

-Rest :30-

1:00 Max DBL or Single DB Gun Hold

-Rest As Needed b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

6 SETS

1 Clean Deadlift

+

1 Below the Knee Clean

+

1 Front Squat

+

1 Above the Knee Clean

+

1 Front Squat

-Rest As Needed b/t Sets-

(Score is Weight)

GOAL: HEAVY | RPE 8-9 — This is a LOT of time hanging onto the bar so jumps should be made smartly w/ plenty of rest b/t. One of the most helpful things I think of from BTK is to bend the bar around the shins to keep the lats engaged thus keeping the bar closer. Take plenty of rest b/t sets and consider riding a bike for EZ recovery b/t sets.