CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

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)
NOTE — Perform after GPP & Strength portions.

B. NC60

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK..

400m Run

Into…

2 ROUNDS

10 Samson Stretches

8 Inchworms

10 Kipping Swings

:30 Squat Hold

Into…

2 ROUNDS

10 Tempo Air Squats (32×1)

8 Tempo Push-ups (32×1)

:20 Scap Pull-ups

Into…

Practice Single Unders / Double Unders / Double Under Attempts

Workout

“LEADING LADIES” (Time)

FOR TIME*

50-40-30-20-10

Double Unders

50-40-30-20-10

Sit-Ups

5-4-3-2-1

Rounds of ‘Cindy’*

*1 Round of ‘Cindy’ = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats.

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

3 SETS*

1 Clean Pull

+

2 Power Clean

*All working sets should be Mod-Heavy…about 70-80% of 1-Rep Clean. Option to build in later sets if perfect mechanics are maintained.

(Score is Weight)

Week 5 of 8

HERO WORKOUT “LAURA” (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES

15/12 Cal Row

10 Burpees Over Rower

5 Power Cleans (155/105)|(115/75)

*Rest 1:30 after each full Round.

(Score is Rounds + Reps)

KG BB: (70/45)|(50/35)
NOTE — Comp perform workout at 185/135

GOAL: HEAVY | RPE 6-7 — Playing a little makeup in the week here. I do not want you to miss the OLY work from NCMETCON…and the LAURA workout fits nicely into our week. Here’s the deal…you have (2) options: 1.) Do the workout as written if you need to dose the intensity or you struggle too much with slowing down in workouts…choose the route that will make you go faster; or 2.) Pump the barbell weight up to 185/135 and get your heavy barbell work in. This is a WAY different workout at 185/135. Make the choice that ‘scares’ you a little more today.