CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (Time)
3 ROUNDS FOR TIME
10 Push Press (135/95)
20 Box Jump Overs (24/20)
40′ HS Walk*
*Performed in 5′ Increments.
(Score is Time)
GOAL: SPRINT | RPE 8-9 — L-F-G PEOPLE. This workout will be a hair on fire type of feel…for those who can HS Walk. For those who struggle with the hand walking…well, prepare to be very frustrated.
B. NC60
Warm-up
Warm-up (No Measure)
ON A 8:00 RUNNING CLOCK..
1 ROUND
:45 Row (Arms Only @ Easy Pace)
5/5 Single Leg RDL
5/5 Single Leg Glute Bridge
16 Deadbug
Into…
1 ROUND
:45 Row (Moderate Pace)
5/5 Single Leg Barbell RDL
12 Barbell Good Morning with :02 Pause at the bottom
15 Straight Leg Sit-ups
Into…
1 ROUND
:45 Row (Hard Pace)
10 Tempo Barbell Deadlift (33X1)
12 Toe Touches
15 Sit-ups
Workout
Metcon (Time)
FOR TIME
1000/800m Row
25 Sit-Ups*
30 Deadlifts (185/135)|(135/95)
25 Sit-Ups
25 Deadlifts (225/155)|(155/105)
25 Sit-Ups
20 Deadlifts (275/185)|(185/135)
25 Sit-Ups
15 Deadlifts (315/225)|(225/155)
1000/800m Row
(Score is Time)
*GHD Sit-Ups Optional
KG BB1: (85/60)|(60/42.5)
KG BB2: (100/70)|(70/55)
KG BB3: (125/85)|(85/60)
KG BB4: (143/100)|(100/70)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
2000/1750m Row
30 Partner Sit-Ups
50 Deadlifts (185/135)|(135/95)
30 Partner Sit-Ups
40 Deadlifts (225/155)|(155/105)
30 Partner Sit-Ups
30 Deadlifts (275/185)|(185/135)
30 Partner Sit-Ups
20 Deadlifts (315/225)|(225/155)
2000/1750m Row
*Partner 1 Works while Partner 2 Rests. Sit-Ups are performed together, at the same time for 30 reps total. Split all other work as needed.
(Score is Time)
KG BB1: (85/60)|(60/42.5)
KG BB2: (100/70)|(70/55)
KG BB3: (125/85)|(85/60)
KG BB4: (143/100)|(100/70)
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…