CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME

Bike 12k (Nasal Breathing Only)

(Score is Time)
GOAL: Perform after Metcon portion. Recover, breath, keep your heart rate low and steady. Flush the legs and get ready for another great week of training to come.

B. NC60

Warm-up

Warm-up (No Measure)

4:00 Bike or Row (EZ Pace)

Immediately Into…

AMRAP x 6 MINUTES

10 Alt. Groiners

5 Bootstrappers

10 Alt. Reverse Lunges (Barbell Optional)

5 Good Mornings

10 Alt. Elbow Punches

5 Shoulder Press w/ :01 Pause at the Top

Workout

Metcon (Time)

FOR TIME*

20 Back Squat (185/135)|(135/95)

30 Hand Release Push-Ups

30 Front Squats (135/95)|(95/65)

30 Hand Release Push-Ups

40 Overhead Squats (115/75)|(75/55)

30 Hand Release Push-Ups

50 Air Squats

*Barbell comes from the ground for all Squat Sets

(Score is Time)

KG BB 1: (85/60)|(60/42.5)

KG BB 2: (60/42.5)|(42.5/30)

KG BB 3: (50/35)|(35/25)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Quads / Hammies Roll

(No Measure)

C. STRENGTH / GYMNASTICS

Back Squat (1-1-1-1-1-1-1)

-Rest as Needed b/t Sets-

(Score is Weight)

Metcon (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)
GOAL: Build to a heavy single Back Squat. Past 2 weeks we’ve seen 5s then 3s…now 1s. Option to perform before or after Metcon portion. If you can get this in prior, good test of your fresh heavy single. If you’re limited to post-workout, good test of your legs after a squat-heavy workout…remember lots of comps LOVE to test strength after some pre-exhaustion. Either way, lot of good info today on your heavy singles.