Saturday

19
Aug

Saturday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

“DANNY”

AMRAP x 20 MINUTES

30 Box Jumps (24/20)

20 Push Presses (115/75)

30 Pull-Ups

(Score is Rounds + Reps)

KG BB: (50/35)
GOAL: GRIND | A very CF “classic” triplet. Your biggest volume test of the week. For most athletes, this workout is all about how you can manage the volume in big sets without reaching failure. You should have a plan for your reps going into this workout and it should stay relatively the same throughout the entire workout. For most, the box jumps will be completed in a methodical but quick fashion. If you need to rest in the later minutes, rest on the top of the box. For the Push Press, 20 is tricky at this weight…you probably can get a few rounds unbroken but the building shoulder fatigue might not let that continue. Think 15/5 or 12/8. For the Pull-Ups, sets of 10 might be the smart choice for preserving the shoulders and preserving the hands.

B. NC60

Warm-up

Warm-up (No Measure)

3 SETS W/ AN EMPTY BAR

4 Good Mornings

4 RDL’s

6 Upright Rows

6 Hang Muscle-Cleans

Workout

Metcon (Weight)

1. ON A 15:00 RUNNING CLOCK…

Build to a Heavy Complex*…

1 Clean Deadlift

+

2 Power Clean

*Complex ust be Unbroken

(Score is Weight)

-Rest 3:00 b/t Part 1 & Part 2-

Metcon (AMRAP – Rounds and Reps)

2. AMRAP x 7 MINUTES

5 Power Cleans @ 80% of Part 1

7 Burpees Over Bar

(Score is Rounds + Reps)

Partner Workout Option

Metcon (Weight)

IN TEAMS OF 2…

1. ON A 20:00 RUNNING CLOCK…

Build to a Heavy Complex*…

1 Clean Deadlift

+

2 Power Clean

*Complex Must be Unbroken. Both partners must register a score within the 20min. Alternate as needed.

(Score is Weight)

-Rest 3:00 b/t Part 1 & Part 2-

Metcon (AMRAP – Rounds and Reps)

2. AMRAP x 9 MINUTES

5 Power Cleans (155/105)|(115/75)

7 Burpees Over Bar

*Partner 1 completes a full round while P2 Rests. Alternate every round. You go, I go format.

(Score is Rounds + Reps)

KG BB: (70/55)|(50/35)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Cardio of Choice (EZ)*

*Nasal Breathing Optional

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

Choose Your Adventure on SUNDAY (Pick ONE!)

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

(No Measure)

Metcon (No Measure)

2. FOR DISTANCE

45:00 Weighted Walk

Wear at least a 20# weight vest or weighted backpack. Must be done outdoors. Try to find up and down terrain…not a flat walk.

(No Measure)