CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

EMOM x 30 MINUTES

MIN 1 – 200m Run

MIN 2 – 12/10 Cal Bike

MIN 3 – 12 Burpees

(No Measure)
GOAL: EFFORT | RPE 6-7 — We told you that 20-30min EMOMs were gonna be our bread and butter through Jan. This is ENGINE BUILDING time…you want to have that type of conditioning when it comes to the Open. It’s the absolute base of the pyramid for an athlete. If you get winded walking up the steps…what success do you think you’ll have in a workout?

B. NC60

Warm-up

Warm-up (No Measure)

PROGRESSIVE SETS (8:00 Max)

1 SET

:20s Tuck Hold

10 Up Downs

10 Scap Push Ups

5/5 SA DB Bent Over Row

1 SET

:20s Supinated Grip Dead Hang

10 Burpees

10 Plank Shoulder Taps

10 No Push Up Renegade Rows

1 SET

:20s Active Hang

10 DB Burpees

10 Tuck Ups

10 DBL DB Swings

Extended Warm-up

Metcon (No Measure)

3 SETS FOR QUALITY

:30-:45 Hollow Hold or Rocks

10 V-Ups

10 Perfect Kip Swings

(No Measure)

Workout

Metcon (Time)

3 SETS FOR TIME

10 Toes to Bar

20 DBL DB Hang Power Snatch (35/20)|(20/10)

10 Toes to Bar

10 DB Renegade Rows*

10 Toes to Bar

5 DB Devil’s Press

*1 Rep = Push-Up + Row L + Row R

-Rest 1:30 b/t Sets-

(Score is Total Time)

KG DB: (15/10)|(10/7.5)

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)