Saturday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 15/12 Cal Bike

MIN 2 – :45 Max Strict Pull-Ups

MIN 3 – :45 Max Bench Press*

MIN 4 – Rest

*Athlete Choice

135/95

155/105

185/135

225/155

(Score is Reps)
GOAL: QUALITY | RPE 6-7 — Option to shorten to 15min and remove the rest periods…this will feel more like an AMRAP. Option to increase to 30min and double the bike to 2:00. At 20min, this workout is seeing how you can sustain a tough challenge each minute. The rest should allow you to recover for the bike. The 2:00 before the next ‘max set’ should keep your numbers steady. If you need to tweak this to fit your particular weaknesses…do it.

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP X 6 MINUTES

0:00-3:00

10 Air Squats

10 Box Step-ups

:30 Single Unders

25’ Tip Toe Walk

3:00-6:00

10 Single DB Front Squats

10 Alt Single DB Suitcase Step-ups

:30 High Jump Singles / Double Unders / Double Under Attempts

25’ Heel Walk

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

8 DB Front Squats (50/35)|(35/20)

8 DB Alt. Suitcase Step-Ups (24/20)

40 Double Unders

-Rest 2:00-

AMRAP x 6 MINUTES

6 DB Front Squats

6 DB Alt. Suitcase Step-Ups

40 Double Unders

-Rest 1:00-

AMRAP x 4 MINUTES

4 DB Front Squats

4 DB Alt. Suitcase Step-Ups

40 Double Unders

(Score is Rounds + Reps)

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

Optional Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

10 Slow Single DB Skull Crushers (Athlete Choice)

10 Slow Calf Raise*

*Elevated on a plate

(No Measure)

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.

(No Measure)