CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

3 ROUNDS FOR QUALITY

2:00 Cal Row

50 Alt. Bicycle Crunches

1:30 Cal Bike

30 Sit-Ups

1:00 Cal Ski

10 Strict Toes to Bar

(No Measure)

GOAL: QUALITY | RPE 4-5 — Heavy/ sprinty Metcon workout and a real challenging workout on Friday so today is about sweating and trying to rehab the body. Nasal breathing is optional but we should be moving at a moderate pace from start to finish. If unable to complete Strict TTB, adjust to strict Knees to Chest.

B. NC60

Warm-up

AMRAP x 7 MINUTES

5 Scap Pull-Ups

5/5 Elbow Punches

5 Kang Squats

10 Box Step Overs

Strength

Front Squat (6-4-4*)

*Start Moderate-Heavy and build to Heavy. The goal should be to start/end heavier than last week.

(Score is Weight)

Week 5 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

1 Rope Climb

2 Front Squats (205/145)|(145/100)*

10 Box Jump Overs (24/20)

*Can be taken from the floor or rack.

(Score is Rounds + Reps)

KG BB: (90/65)|(65/45)

Rope Climb Option 1: 1 Strict Pull-Up + 1 Strict Knees to Chest (2 Reps of Complex for 1 Rope Climb)

Rope Climb Option 2: Rope Lowers (Climb Down + Climb Up for 1 Rope Climb)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

3-4 SETS

“CURLIOUS GEORGE”

10 Alt. DB Hammer Curls

15 Single DB Waiter Curl

20 KB Band/ Towel Curls

-Rest 2:30 b/t Sets-

(No Measure)

GOAL: EFFORT | RPE 6-7 — Loading should be moderate, Heavy, Light-Mod, by the time you get to the Banded KB Curls you’re biceps are going to be juiced. For the Banded KB Curl, double loop a heavy band through the horns of the KB and curl. This will cause slight instability when curling so slow these reps down and feel the buuuurn!