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CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (Time)
FOR TIME
50-40-30-20-10*
Cal Bike
10-10-10-10-10
Burpees to Target**
*Alternates Cals…
40-32-24-15-8
**Target is 6″ above standing reach. Both hands must touch the target.
(Score is Time)
Goal: Good ‘ol fashioned grunt-style conditioning. Not a lot of skill needed in this bad boy. Here’s my take on a workout like this…you can approach it 2 ways: pace vs. race. If you’ve never bitten off more than you can chew pace wise, do so today…start faster than you ever have before and see what happens. If you are a classic “fast starter and slow finisher” exercise some restraint and go slow through the sets of 50-40 on the bike…turn it on in the 30s and see what happens.
B. NC60
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
10 Bootstrappers
10 Alt. Groiners
10 Narrow Stance Squats
10 Wide Stance Squats
5/5 SA Ring Rows
Skill
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 – 5/5 Goblet Cossack Squats (Athlete Choice, Light-Moderate)
MIN 2 – 3 Rope Pull-Ups + 3 Strict Knees to Elbow
(No Measure)
Workout
Metcon (Time)
FOR TIME
40 DB Front Squats (50/35)|(35/20)
4 Rope Climbs*
40 Alt. DB Step-Ups (24/20)
4 Rope Climbs
40 Alt. Pistol Squats or Narrow Stance Squats
4 Rope Climbs
*Option for 12 Strict Narrow Grip Chin-Ups or Narrow Single Ring Rows
(Score is Time)
KG DB: (22.5/15)|(15/9)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 20 MINUTES
40 DB Front Squats (50/35)|(35/20)
4 Rope Climbs*
40 Alt. DB Step-Ups (24/20)
4 Rope Climbs
40 Alt. Pistol Squats or Narrow Stance Squats
4 Rope Climbs
*Option for 12 Strict Narrow Grip Chin-Ups or Narrow Single Ring Rows
** P1 works while P2 rests. Switch every 10 FS/Step-Ups/Pistols and Alternate on the Rope Climbs.
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/9)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.
(No Measure)