CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Distance)

FOR DISTANCE

Walk or Hike for at Least 45 Minutes. Keep a Brisk and Intentional Pace. Nasal Breathing Only. Weighted Vest Optional but Not Required. Outdoors Preferred.

(Score is Distance)
GOAL: Sub-Max aerobic conditioning. Heart rate should never reach peak. Train yourself to not gasp for air. Keep your head up, breath intentionally through your nose, and keep taking the next step. Try not to stop the entire 45mins.

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

100m Jog

5/5 Single Arm Ring Rows

10 Alt. Samson Lunge

10 Tuck-Ups

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 8 Plate OH Lunges* + 100m Run

MIN 2 – TTB or Rope Climb Practice

*Increasing Weight Each Round

(No Measure)

Workout

White (Time)

5 Rounds for time of:

3 Rope Climbs, 15′

10 Toes-To-Bar

21 Walking Lunge Steps (45# plate overhead)

400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – :45 Double KB Front Rack Hold (AHAP)

MIN 2 – :45 Banded Ab Crunch (1111)

(No Measure)
GOAL: Strengthen the upper back/shoulders with static holding the KB and the band in tension…but the real work here is the midline development. Use a pair of KB that challenges your to keep a solid, unmoving midline. Do not slouch, arch or hinge. Hold your rib cage down and resist movement. In the Banded Crunch, intentional 1111 tempo for each rep. Attach band to pull-up bar and perform crunch from kneeling position. These should feel spicy within the first :30 of the 1111 tempo.