Saturday

10
Feb

Saturday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

2 SETS*

AMRAP x 4 MINUTES

Cal Bike

-Rest :30 b/t AMRAPs-

AMRAP x 6 MINUTES

6 Front Squats (155/105)

6 Shoulder to OH

36 Double Unders

-Rest 2:00 b/t Sets-

*1 SET = Both AMRAPS for a total of 8:30 including the :30 Rest.

(Score is Total Rounds + Reps)
GOAL: EFFORT | RPE 6-7 — Barbell cycling and skills after pre-exhaustion. Goal on the bike should be sustainable and tough…you need to make sure you can move in the AMRAP 6. Stay unbroken as much as you can but when you get tired, 5 FS / Break / Squat Clean into jerks…perfect that transition.

B. NC60

Warm-up

Warm-up (No Measure)

GAME SUGGESTIONS

Pizza Box Game – ​​Set up some cones as the play area. Athletes carry around an Ab Mat in one hand like a pizza box and run around trying to hit other people’s Ab Mats out of their hands. If someone hits your Ab Mat out of your hand, you have to do a set of penalty reps before coming back into play.

Musical Wall Balls – Just like musical chairs. Be inventive of the “dancing” around the circle by having folks do Line Drills such as Knee Hugs, Quad Pulls, High Knees, Butt Kicks, etc.

PVC Stick Game – Athletes will stand in a circle holding a PVC pipe upright on its end. On your call, athletes will either move “Left” or “Right” leaving their original PVC pipe behind and swapping with their neighbors. If the pipe falls, the athlete performs a penalty set of reps before returning to the circle. Alternative could be the rest of the circle does the penalty reps! Make this challenging by doing opposite rules! Call “Left” and athletes move to their “Right” and vice versa.

Suggested Penalty Movements:

Air Squats

Jumping Lunges

Up Downs

Burpees

Glute Bridges

******

Non Game Warm-Up

3 SETS (10:00 Max)

20 Mountain Climbers

5/5 DB Up Downs

5 Scap Pull Ups + 5 Kip Swings

3 SETS

100m Run

5/5 DB Power Cleans

5 Bigger Kip Swings + 5 Kipping Pull Ups OR Jumping Pull Ups

Workout

Metcon (Time)

5 ROUNDS FOR TIME

10 DB Up-Down Devil’s Clean (50/35)|(35/20)

400m Run

10 DB Up-Down Devil’s Clean

15 Pull-Ups

(Score is Time)

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

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 25 MINUTES

12 DB Up-Down Devil’s Clean (50/35)|(35/20)

400m Run

12 DB Up-Down Devil’s Clean

30 Pull-Ups

*Partner 1 Works while P2 Rests. Split work as needed to complete the movements. Partners run the 400m together.

(Score is Rounds + Reps)

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

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Walk Nasal Breathing Only

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No Additional Strength. Option to perform the NCMETCON with Strict Pull-Ups.