Saturday

23
Dec

Saturday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

ACTIVE RECOVERY

ON A 20:00 RUNNING CLOCK…

Steady state cardio. Perform before or after your METCON session. Nasal breathing only. Methodical and intentional pace…sustainable with razor sharp precision the entire 20 minutes. Option to perform as your only assignment today OR perform Sunday if you’d like to just tackle the workout and be done 🙂

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10/8 Cal Bike

10 Step Ups

10 Scap Pull Ups

5 DB Up Downs

Into…

AMRAP x 5 MINUTES

8/6 Cal Bike

10 Step Overs

10 Kip Swings

5 Double DB Snatches

Workout

REINDEER GAMES (Time)

FOR TIME

150/100 Cal Bike

75 Pull-Ups

50 DB Box Step Overs (50/35)|(35/20)/(24/20)

25 DB Devil’s Press

*Athlete may partition reps as needed.

(Score is Time)

KG DB: (22.5/15)|(15/10)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

150 Pull-Ups

100 DB Box Step Overs (50/35)|(35/20)/(24/20)

50 DB Devil’s Press

*Partner 1 works on the reps, while Partner 2 accumulates Bike Calories. Athletes may split work and partition the reps as needed.

**Score is Time. Teams subtract the total Calories accumulated as seconds from their time. For example if 150 Calories are complete, they will subtract 150 seconds from their time.

(Score is Time)

KG DB: (22.5/15)|(15/10)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No additional Strength — eat a big meal, find a cozy couch, and enjoy the rest of the weekend.