CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
15 Toes to Bar
20 Up-Downs Over Rower
25/20 Cal Row
(Score is Rounds + Reps)
GOAL: EFFORT | RPE 6-7 — Let’s get those hip flexors stronger! This is just a head down and grind kind of workout. Move at a steady pace and try to keep times on the rower consistent each set. Another goal would be to keep the TTB unbroken or into 2 sets the entire time!
B. NC60
Warm-up
Warm-up (No Measure)
1 ROUND
100m Run
10 Wall Ball Ground to OH
10 Scap Pull-Ups
5/5 Hand Over Hand Ring Row (Single Ring)*
Into…
1 ROUND
200m Run
8 Wall Ball Push Press
8 Tuck-Ups
6/6 Single Arm Ring Rows
Into…
1 ROUND
400m Run
6 Wall Ball Front Squat
6 Hanging Knee Raises
8 Alt. Single Arm Ring Rows
*Using one Ring, Right Hand over Left for 5 Ring Rows, Left Hand over Right for 5 Ring Rows
Skill
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK…
Practice J-Hook Clamp*
*Progression Suggestion:
Rope Hang or Rope Pull-Ups
Hanging Knees to Elbow
Seated Clamp Practice
Clamp + Stands
(No Measure)
Workout
Metcon (1 Rounds for time)
EVERY 5:30 x 4 SETS
400m Run
30 Wall Balls (20/14)|(14/10)
3 Rope Climbs*
-Rest with Remaining Time-
*Option to complete Legless Rope Climbs.
(Score is Slowest Set)
KG WB: (9/6)|(6/5)
Optional Extra Credit
Metcon (No Measure)
EXTRA CREDIT MURPH PREP – DAY 2
CONDITIONING + STRENGTH
6 SETS*
300m Run
5 Pull-Ups
10 Push-Ups
15 Air Squats
-Rest 1:00 b/t Sets-
*GOAL: Hold consistent pace on all 6 runs…faster than your 400m pace from earlier this week. Intentional, crisp movement on all the of the BW movements. Try to accomplish unbroken if possible.
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (Weight)
1.) ON A 12:00 RUNNING CLOCK*
Build to a Heavy set of the Complex…
1 Hang Power Snatch
+
1 Power Snatch
+
1 Overhead Squat
*Goal is to build to a heavy weight for the day, NOT a max for the complex.
(Score is Weight)
-Quick Rest b/t Part 1 & Part 2-
Overhead Squat (3×5*)
2.) *Tempo Overhead Squats (2211)**
**Keep weight Light to Moderate.
(Score is Weight)
GOAL: HEAVY | RPE 8-9 into…RPE 4-5 — Only increase weight during the complex if mechanics are there, DON’T FORCE IT! These are not all or nothing sets of the complex, we are trying to work a high skill BB movement under fatigue from the METCON. For the Tempo OHS err on the lighter side and work getting comfortable at the bottom of that OHS. This will serve you well when Squat Snatching!