CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (2 Rounds for calories)

EMOM x 20 MINUTE

:20 Sprint Bike / :40 EZ Pedal

(Score is Lowest 2 Rounds Combined)
GOAL: SPRINT | Time to go. Nothing will hold you back in this workout except your guts. Warm-up prior to the 1st set…you want to be hammering the pedals at 90%+ of your effort. Use the EZ pedal to try to down regulate. The cals only count during the sprint. Reset the monitor each round.

B. NC60

Warm-up

Warm-up (No Measure)

2 SETS (5:00 MAX for Both Parts)

30 Single Unders

10 Glute Bridges

10 Scap Push-Ups

Into…

2 SETS

30 Big Jump Single Unders (or…30 Double Unders)

10 KB Deadlifts

10 KB Upright Row

Strength

Bench Press (5-Rep Heavy )

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Bench Press

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

100 Double Unders

50 Push-Up

75 Double Unders

25 Push-Ups

75 Russian KB Swing (70/53)|(53/35)

50 Double Unders

50 Push-Ups

25 Double Unders

25 Push-Ups

(Score is Time)

KG KB: (32/24)|(24/16)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

200 Double Unders

100 Push-Up

150 Russian KB Swings (70/53)|(53/35)

100 Push-Ups

200 Double Unders

*P1 works while P2 rests. Split reps as needed. Resting Partner must hold the KB in suitcase grip in either hand. KB can never touch the ground the entire workout. During the KB Swings, resting partner must hold Push-Up Plank. If KB touches the group, both partners must stop workout and run 100m.

(Score is Time)

KG KB: (32/24)|(24/16)

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)