Saturday
CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (Time)
CHOOSE YOUR ADVENTURE (pick one)…
1.) 3 SETS of ‘Barbara’
3 SETS FOR TIME*
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
-Rest 3:00 b/t Sets-
*Vest Optional
(Score is Total Time)
2.) 3 SETS of Strict ‘Barbara’
3 SETS FOR TIME
10 Strict C2B Pull-Ups
15 Strict HSPU
20 GHD Sit-Ups
25 Weighted Hips Extensions (25/15)
-Rest 3:00 b/t Sets-
(Score is Total Time)
GOAL: EFFORT | RPE 6-7 — Bodyweight volume piece with 2 options…light and fast or strict and intentional. If you struggle with speed, work your weakness in 3 Sets of Babs. If you struggle with BW Strength, work your weaknesses with 3 Sets of Strict Babs.
B. NC60
Warm-up
Warm-up (No Measure)
1 ROUND
:30 Single Unders
10/10 Lunges
10 Up Down Step-ups
1:00 Bike (Easy Pace)
1 ROUND
:30 High Jump Single Unders
8/8 Single DB Box Step-ups
10 Box Jumps
1:00 Bike (Moderate Pace)
1 ROUND
:30 Double Unders / Double Under Attempts
10 Alt. DB Box Step-Ups
10 Up Down Box Jumps
1:00 Bike (Hard Pace)
Workout
Metcon (Time)
FOR TIME
100 Double Unders
30 Alt. DB Box Step-Ups (50/35)|(35/25)/(24/20)
30 Up-Down Box Jump Overs
50/40 Cal Bike
30 Up-Down Box Jump Overs
30 Alt. DB Box Step-Ups
100 Double Unders
(Score is Time)
KG DB: (22.5/15)|(15/10)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 18 MINUTES*
100 Double Unders
30 Alt. DB Box Step-Ups (50/35)|(35/25)/(24/20)
30 Up-Down Box Jump Overs
50/40 Cal Bike
30 Up-Down Box Jump Overs
30 Alt. DB Box Step-Ups
100 Double Unders
*Partner 1 works while P2 Holds DB in suitcase hold or front rack hold…DBs can not rest behind head. When passing DBs to partner, must hand off. DBs must not come to rest on the ground or box at any time. If the DBs are dropped, both athletes immediately perform a 100m run together before returning to the AMRAP.
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/10)
Cool Down
Warm-up (No Measure)
FLOW STRETCHING
2:00 Pigeon (1:00 Each side)
2:00 Saddle
2:00 Dragon (1:00 Each side)
2:00 Seated Fold Forward
2:00 Rebound
(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.
or…
ON A 20:00 RUNNING CLOCK…
Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…