Saturday

14
Apr

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…