Saturday

29
Apr

Saturday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

B. NC60

Warm-up

Warm-up (No Measure)

Running Warm-Up…

3 SETS

:15 Butt Kickers

:15 High Knees

:15 Jumping Jacks

:15 Tuck Jumps

-:30 Rest b/t Sets-

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Strict Ring Muscle-Ups*

STRICT RMU OPTION 1: Strict Negative Ring Muscle-Ups

STRICT RMU OPTION 2: False Grip Strict Ring Pull-Up

STRICT RMU OPTION 3: False Grip Ring Row

(No Measure)

Workout

Metcon (Time)

FOR TIME

1 Mile Run

10 Ring Muscle-Ups

70 Box Jumps (24/20)

10 Ring Muscle-Ups

1 Mile Run

(Score is Time)

RMU OPTION 1: Jumping Ring Muscle-Ups

RMU OPTION 2: Chest to Bar Pull-Ups

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

1 Mile Run

20 Ring Muscle-Ups**

140 Box Jumps (24/20)

20 Ring Muscle-Ups

1 Mile Run

*Partners run both miles together. In the other movements, P1 works while P2 holds kettlebells or dumbbells (athlete choice) in a farmers hold. Weights must be held for reps to be performed. Switch as needed.

**Teams have option for 40 Burpee Pull-Ups instead of Muscle-Ups

(Score is Time)

RMU OPTION 1: Jumping Ring Muscle-Ups

RMU OPTION 2: Chest to Bar Pull-Ups

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

2-3 SETS

1:00 Double KB Front Rack Hold (Athlete Choice)

20 Band Pull-Aparts

20/20 Banded Wood Chop (L/R)

20 Slow Deadbugs

1:00 Weighted Tuck Hold*

*Hold KB with arms extended over chest.

-EZ Bike 3:00 b/t Sets-

(No Measure)
GOAL: A little FBB session to wrap up the week. We will continue to sprinkle in accessory, bodybuilding, and FBB work through the year but will not see them as much as we’ve seen in April. The goal of these is to of course build strength and confidence but also give you exposure to new movements and positions. The Double KB FR hold is one of my FAVORITE movements in terms of developing the upper back and shoulders. I like to pair it with the Band Pull-Apart to the shoulder back open; however, holding the KB in the front rack will help you in your front racked lifts, building the smaller stabilizing muscles of the upper back and shoulders, and also give you one of the best midline workouts EVER. Have fun with this one. Flow.”