CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (Time)
FOR TIME
30-20-10
DB Push Press (50/35)
C2B Pull-Up
(Score is Time)
GOAL: Well, you’re may like this but…JUST GO. Do not think, do not strategize, do not pace. We want this to be ALL OUT from rep number 1. Lay it all on the line and if the wheels fall off, so be it. For the C2B, I want everyone to think they are going to do these unbroken. Do not try and “”game”” this workout for a score. The sole goal is move as fast as possible and see if you can outrun the pain. If you never put yourself in that place, you never develop that “no brakes” / “Jesus take the wheel” gear.
B. NC60
Warm-up
Warm-up (No Measure)
ON A 5:00 RUNNING CLOCK…
10 Alt. Elbow to Instep
10 Bootstrappers w/ :03 pause in the bottom
10 Alt. Reverse Lunges
10 Squat Jumps
10 Alt. Elbow Punches
10 Front Rack Kang Squats (PVC or Empty Barbell)
Max Tempo Front Squats (3111) in time remaining…
Strength
Front Squat (5-4-3-4-3-2)
*Start Moderate build to Heavy. Wave loading.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
ON A 15:00 RUNNING CLOCK…
100 Double Unders
20 Front Squats (135/95)|(95/65)
100 Double Unders
15 Front Squats (155/105)|(115/75)
In Time Remaining…
AMRAP of…
50 Double Unders
5 Front Squats (185/135)|(135/95)
(Score is Rounds + Reps)
KG BB1: (60/42.5)|(42.5/30)
KG BB2: (70/55)|(50/35)
KG BB3: (85/60)|(60/42.5)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
ON A 20:00 RUNNING CLOCK…
200 Double Unders
40 Front Squats (135/95)|(95/65)
200 Double Unders
30 Front Squats (155/105)|(115/75)
In Time Remaining…
AMRAP of…
30 Double Unders
3 Front Squats (185/135)|(135/95)
*In ‘Running Clock’ portion, P1 works while P2 rests. Switch as needed to complete the work. For the ‘AMRAP’ portion, partners take turns alternating complete rounds of 30 DU + 3 FS.
(Score is Rounds + Reps)
KG BB1: (60/42.5)|(42.5/30)
KG BB2: (70/55)|(50/35)
KG BB3: (85/60)|(60/42.5)
C. STRENGTH / GYMNASTICS
Bench Press (5-5-5-5-5)
*Superset each set with 20 Perfect Hollow Rocks
GOAL: Build to your heaviest set of 5 reps across 5 sets. Try to minimize any significant bounce of the bar off of the sternum. Control with speed down and control with speed up. The bench / hollow rock combo is a nice way to get some pure strength work and midline development in after a very garnly 1-2 punch of today’s Conditioning and NCMETCON.