NCCOMPETE – Wed, Oct 19 – CrossFit Mettle and Honor

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Reps)

5 SETS

ON A 2:00 RUNNING CLOCK…

20 Alt. Pistols

Max Shoulder to Overhead (205/145) with Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Total Reps of S2OH)

GOAL: HEAVY | RPE 6-7 — Goal for today is for the Pistols to take no more than 1:00 (ideally less) then to get 2 solid sets in with the S2OH. Aim for b/t 12-15+ reps each set…fire off a big set to get you at least halfway to your target goal, rest, then hit the rest of your reps. This is a sneaky amount of pistol volume so be mindful of that as well and if they low back starts to get tight adjust to Narrow Squats or Alt. Single Leg Box Squats.

B. NC60

Warm-up

Warm-Up (No Measure)

AMRAP x 5 MINUTES

10 Alt. DB Deadlift

5/5 DB Strict Press

10 Alt. DB Russian Swings

5 Burpees

INTO…

1-2 ROUNDS

5/5 Single Arm Ring Rows

10 Scap Pull-Ups

10 Band Pull-Aparts

Skill

Metcon (No Measure)

1.) 2 SETS

7-10 False Grip Ring Rows

:10 Top of the Ring Hold

:10 Bottom of the Ring Hold

-Rest As Needed b/t Sets-

Into…

2 SETS

3 Ring Transition Drills

-Rest As Needed b/t Sets-

(No Measure)

-Rest as Needed Before Part 2-

2.) 2 SETS

1 Ring Kip Swing

+

1 Hips to Rings

+

1 Ring Muscle-Up

(No Measure)

Workout

DEVIL IN THE DETAILS (Time)

FOR TIME*
36 Ring Muscle-Ups
60 Alt. DB Devil’s Press (50/35)|(35/20)

*Partition any way needed.

(Score is Time)

KG DB: (22.5/15)|(15/10)

Option 1 RMU: Jumping RMU
Option 2 RMU: Up-Down Strict Pull-Up
NOTE: New Benchmark.

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 3-5 Shoulder to Overhead

MIN 2 – :40 Pistol Practice

MIN 3 – :40 EZ Cardio of Choice

(No Measure)

GOAL: HEAVY | RPE 4-5 — COMPLETE BEFORE CONDITIONING. This is our heavy build session for the week. Focus is on building up to and past workout weight which is why this is labeled heavy. Pistol practice can start easy and build you up to your final variation of Pistols by the end of the EMOM. You do not need to start out the gate doing pistols and burning out your legs…don’t worry you have plenty in the workout!