CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Take the additional rest and focus on your GPP and Strength session. If you are feeling like you want to move / recover, add in 20-30 mins of walking, yoga, or stretching today or tomorrow. But also…nothing wrong with taking some time to read a book and unwind!

B. NC60

Warm-up

Warm-up (No Measure)

3 SETS ON A 5:00 RUNNING CLOCK…

15 Band Pull-Aparts

10 Banded Bent Over Rows*

5 Slow Banded Good Mornings

1:00 Bike

*Holding each end of the band in each hand, place feet on the band and perform the Row as you would w/ a barbell or DBs.

Extended Warm-up

Metcon (No Measure)

3-4 SETS

3 TNG Deadlifts (Building)*

5-7 Kipping Pull-Up**

*Build to or past workout weight.

**Focus on connecting reps with push-away from bar.

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (Time)

FOR TIME

10 Deadlifts (275/185)|(185/135)

20/15 Cal Bike

10 Deadlifts

40/30 Cal Bike

30 Pull-Ups

10 Deadlifts

60/48 Cal Bike

30 Pull-Ups

40 Burpees Over Bar

(Score is Time)

BB KG: (125/85)|(85/60)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

20 Deadlifts (275/185)|(185/135)

40/30 Cal Bike

20 Deadlifts

60/48 Cal Bike

60 Pull-Ups

20 Deadlifts

90/72 Cal Bike

60 Pull-Ups

80 Burpees Over Bar

*P1 works while P2 Rests. Split reps as needed.

(Score is Time)

BB KG: (125/85)|(85/60)

C. STRENGTH / GYMNASTICS

Power Clean (5-3-1+)

*Set 1 @ 75%

Set 2 @ 85%

Set 3 @ 95%

(Score is Weight)

GOAL: Week 4 of 6 for Wendler Cycle. We will deload next week then come back for a new 1-Rep test in 2 weeks. We are working these percentages off of 90% (Training Max) of your Week 1 number. Try to do before your GPP portion.