CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (1 Rounds for time)

3 SETS*

1000/800m Row

-Rest 5:00 b/t Sets-

*Set 1 – 50% Pace w/ Equal Splits (No Labored Breathing and both 500s Same Pace)

Set 2 – 75% Pace w/ Negative Split 500s (Breathing Harder but Controlled and Second 500 Faster than 1st)

Set 3 – 90% Pace w/ Negative Split 500s (Pushing Your Pace and Second 500 Faster than 1st)

(Score is Fastest Time)
GOAL: Set 1 is warm-up and getting accustomed to the distance. Set 2 is practicing negative splits while in a sub-max effort. Set 3 is practicing a negative split row while going hard. In the 3rd Set, you need to hold a little something back in the first row…if you come out of the gate with your fastest 500m ever, there is no way your will come in sub in the next 500m. Learn how to go hard but hold a little back THEN let it go once you get over the hump.

B. NC60

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

3:00 Bike or Row (EZ-Moderate)

1:00 Elbow to Instep (R)

1:00 Elbow to Instep (L)

1:00 Alt. Calf Stretch

20 Alt. Groiners

10 Bootstrappers

10 Alt. Samson Stretch

10 Alt. Elbow Punches (Front Rack)

10 Alt. Elbow Punches (Back Rack)

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Moderate Complex:

1 Hang Clean Pull

+

1 Hang Muscle Clean

+

1 Hang Power Clean

(Score is Weight)

Workout

PICK YOUR POISON (Time)

5 ROUNDS FOR TIME

10 Hang Power Clean (135/95)|(95/65)

50 Double Unders

(Score is Time)

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

Or…

5 ROUNDS FOR TIME

5 Hang Power Clean (185/135)|(135/95)

50 Double Unders

(Score is Time)

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

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

10 ROUNDS FOR TIME*

10 Hang Power Clean (135/95)|(95/65)

50 Double Unders

(Score is Time)

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

Or…

10 ROUNDS FOR TIME*

5 Hang Power Clean (185/135)|(135/95)

50 Double Unders

(Score is Time)

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

*P1 performs a full round while P2 performs Max Cal Bike. Teams complete 10 Rounds total (5 rounds each athlete). The score will be Time to complete the 10 Rounds minus Cals (as seconds).

()

C. STRENGTH / GYMNASTICS

Split Jerk (3×3)

@ 75% 1-Rep C&J

(Score is Weight)

Split Jerk (3×1)

Split Jerk @ 85% 1-Rep C&J

(Score is Weight)

Split Jerk (3×1)

Split Jerk @ 95% 1-Rep C&J

(Score is Weight)

Metcon (Weight)

3x:30

Front Rack Hold @125% 1-Rep C&J
GOAL: Jerk-focused day. Build confidence and speed at 75% (lift as if it was 100%) then build at 85% and 95%. For the Front Rack Holds, we are looking for a significant overload of the Jerk and just holding the bar on the front of the body in the Jerk position. After :30, re-rack and rest as needed before the next set.