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)

2 SETS FOR QUALITY

500m Row or 400m Run (EZ Pace)

20 Alt. Plank Shoulder Taps

10 Alt. Bodyweight Lunges

5 Tempo Barbell Strict Press (30X1)

3 Broad Jumps

-No rest b/t Sets-

Strength

Metcon (Weight)

4 SETS

8/8 Back Rack Reverse Lunges (Athlete Choice, Building)

20 Hollow Rocks

1:00 Plank Rotations

-Rest 2:00 b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

10 Push Press (95/65)|(65/45)

10 Back Rack Lunge

10 Slam Balls (30/20)|(20/10)

(Score is Rounds + Reps)

KG BB: (42.5/30)|(30/20)

KG SB: (15/10)|(10/5)

C. STRENGTH / GYMNASTICS

Split Jerk (5×3)

@ 50% 1-Rep C&J

(Score is Weight)

GOAL: Speed. Light and fast. Reset in the front rack after each jerk. Intentional front foot back, back foot forward correction.

Split Jerk (3×3)

@ 60% 1-Rep C&J

(Score is Weight)

GOAL: Speed. Light-Moderate and fast.Reset in the front rack after each jerk. Intentional front foot back, back foot forward correction.

Split Jerk (3×1)

@ 70% 1-Rep C&J

(Score is Weight)

GOAL: Speed. Moderate and fast. Intentional front foot back, back foot forward correction.