Saturday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

1.) ON A 15:00 RUNNING CLOCK…

Practice High Skill Movement of Choice:

-HS Walk

-Rope Climb or Legless Rope Climb

-Alt. Pistols

(No Measure)

-Rest 3:00 b/t Part 1 & Part 2-

Metcon (AMRAP – Rounds and Reps)

2.) AMRAP x 12 MINUTES

200m Run

:30 Max Reps of Skill Movements*

6 Double DB Ground to OH (50/35)

*Insert skill movement from Part 1.

(Score is Rounds + Reps)
GOAL: QUALITY + EFFORT | RPE 4-5 into 6-7 — take time to prep your skills or get your body into the best position to be successful in the AMRAP. The AMRAP is meant to test the same skill under duress…in a workout when you are coming into the movement with some fatigue.

B. NC60

Warm-up

Warm-up (No Measure)

EVERY 2:00 FOR 3 SETS

:45 Row (INCREASING PACE)

10 Box Step-ups*

10 Scap Pull-ups*

SET 1 – 10 Box Step-ups & 10 Scap Pull-ups

SET 2 – 6 Box Jumps w/ Step Down & 10 Kipping Swings

SET 3 – 6 Box Jumps @ workout height & 10 Big Kipping Swings

Skill

Metcon (No Measure)

ON A 12:00 RUNNING CLOCK…

Drill Bar Muscle-Ups or Gymnastic Kipping Pull-Up

*Focus on Hips to Bar to BMU (including press down) & Pressing Down on the Bar in the Back of the Swing of the Pull-Up.

(No Measure)

Workout

Metcon (Time)

FOR TIME

1500/1250m Row

Immediately Into…

6 ROUNDS

6 Bar Muscle-Ups or 12 Pull-Ups

6 Box Jumps (30/24)

Immediately Into…

1500/1250m Row

(Score is Total Time)

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.

or…

ON A 20:00 RUNNING CLOCK…

Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…