Saturday

17
Mar

Saturday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

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!

“CHRISTINE”

3 ROUNDS FOR TIME

500/400m Row

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!

“BOAT RACE”

3 SETS FOR TIME

500/400m Row

400m Run

-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.

B. NC60

Warm-up

Warm-up (No Measure)

ON A 7:00 RUNNING CLOCK..

2 ROUNDS

:30 Single Unders / High Jump Single Unders / Double Unders

5/5 Cossack Squats

:30 Squat Hold

1 ROUND

15 Air Squats

5 Inchworms

10 Scap Pull-Ups

:20 Kipping Swings

Workout

Metcon (Time)

FOR TIME

100-80-60-40-20

Double Unders*

30-30-30-30-30

Air Squats

15-15-15-15-15

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

Suggested Drills…

-Guided Walk

-Box Walk

-Bear Crawl

-Supported HS Hold

-Kick-Up Drills

-Headstand / Knee Supported Hold

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

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.