CrossFit Mettle and Honor – NCCOMPETE
CHOOSE YOUR ADVENTURE (Pick One!)
1.) Make-Up Yesterday’s NCMETCON!
Fun ‘Nancy-Like’ workout that will test your barbell cycling and ability to push the pace.
2.) Classic CF Test! Choose this option if you want to perform one of the forgotten classics!
3 ROUNDS FOR TIME
12 Deadlifts (Bodyweight)
21 Box Jumps (24/20)
(Score is Time)
3.) Conditioning Bonanza! Choose this option if you want to breath, sweat, and work on building your conditioning!
3 SETS FOR TIME
-Rest 3:00 b/t Sets-
(Score is Slowest Time)
GOAL: EFFORT | RPE 8-9 — Some fun for you with three classic-ish options…we are looking for you to push the pace again today but with some variable options. Today I want you to choose the workout you WANT TO DO the most. Today, don’t care what you need…have fun punching the gas in your wheelhouse.
Warm-up (No Measure)
ON A 7:00 RUNNING CLOCK..
:30 Single Unders / High Jump Single Unders / Double Unders
5/5 Cossack Squats
:30 Squat Hold
15 Air Squats
10 Scap Pull-Ups
:20 Kipping Swings
Chest to Bar Pull-Ups
*Option for ‘Unbroken’ Double Unders…if you dare.
(Score is Time)
Post Workout Skill
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK…
Practice/Play with HS Walk + HS Hold
-Supported HS Hold
-Headstand / Knee Supported Hold
C. STRENGTH / GYMNASTICS
E2MOM x 20 MINUTES*
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
*All 10 sets should be performed with perfect mechanics. Two options…1.) Use the same Moderate-Heavy weight for first 5 sets then increase to same Heavy weight for remaining 5 sets; or 2.) Start Moderate and increase weight every other set throughout.
(Score is Weight)
GOAL: HEAVY & QUALITY | RPE 6-7 — Our C&J counterpart for the week…same goals: either get more comfortable with the mod-heavy and heavy loads or work up to a heavy across all 10 sets. If you are feeling beat up as the volume comes back up, you can reduce this lifting session by rounds as needed.