Saturday

30
Sep

Saturday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

3 ROUNDS FOR TIME

25/20 Cal Bike

5 Rope Climbs

(Score is Time)
GOAL: EFFORT | This workout is BRUTAL. It might look like easiest workout of the week BUT if you CRUSH yourself on the bike…those rope climbs are going to be insanely challenging. Before jumping into this workout, make sure you practice your J-Tech or Spanish Wrap. Make sure you know how to hold onto the rope when your lungs are coming out of your throat. Can you complete each bike interval below 1:30?

B. NC60

Warm-up

Warm-up (No Measure)

3 SETS ON A 5:00 RUNNING CLOCK…

20 Crossbody Mountain Climbers

10 Bootstrappers

10 Alt. Elbow to Instep

5 Squat Thrusts

5 Burpees

*Once the 3 Sets are complete, the athletes will perform 30’ Shuttle Runs in time remaining at an EZ pace.

Workout

Metcon (Time)

FOR TIME

800m Run

60 Wall Balls (20/14)|(14/10)

40 Push-Ups*

50 Wall Balls

400m Run

30 Push-Ups

40 Wall Balls

20 Push-Ups

800m Run

*Hand Release Push-Ups Optional

(Score is Time)

KG WB: (9/6)|(6/5)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

800m WB Run

80 Wall Balls (20/14)|(14/10)

80 Push-Ups

60 Wall Balls

400m WB Run

40 Synchro Push-Ups

40 Wall Balls

800m WB Run

*P1 works while P2 rests, alternate as needed on WB & PU. Run is completed together, carrying the ball and alternating the hold as needed. Wall Ball must never touch the ground the entire workout. If the Wall Ball does touch the ground at any time, both athletes will stop where they are at and perform 6 Synchro Burpees.

Hand Release Push-Ups Optional

(Score is Time)

KG WB: (9/6)|(6/5)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. Perform after your GPP & Conditioning. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.

(No Measure)