Saturday

12
May

Saturday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

20/15 Cal Row

25m DB Farmer Carry (75/50)

25m HS Walk

(Score is Rounds + Reps)

GOAL: EFFORT | RPE 4-5 — HS practical day…tax the forearms which will actually make the HS Walk a bit more challenging since we use our grip to stay locked into the floor. Try to keep rounds to 2:15-2:30 and if you want an extra challenge keep the HS Walks unbroken. If you drop early start back at 0!

B. NC60

Warm-up

Warm-up (No Measure)

2 ROUNDS

20 Single Unders

10 Lunges

10 KB Deadlift

10 Scap Pull-Ups

Into…

2 ROUNDS

8 Up-Downs*

8 Jumping Lunges

8 Russian KB Swings**

8 Kip Swings

*2nd Round perform 6 Burpees

**2nd Round perform 6 American KB Swings

Extended Warm-up

Metcon (No Measure)

3 SETS

3-5 Reps of Bar Muscle-Up Practice*

6-10 Lunges**

:30 Double Under Practice

*Bar Muscle-Up Options:

Jumping Bar Muscle Up

Strict Chest to Bar/ Chin Over Bar Pull-Ups

Hips to Rig

Big Kip Swings

**Start w/ Bodyweight Lunges and build to workout weight.

(No Measure)

Workout

“SNAKE EYES” (Time)

11 ROUNDS FOR TIME

3 Bar Muscle-Ups

6 DBL DB Alt. Front Rack Reverse Lunges (50/35)|(35/20)

9 KB Swings (70/53)|(53/35)

36 Double Unders

(Score is Time)

KG DB: (22.5/15)|(15/10)

KG KB: (32/24)|(24/16)

BMU Option 1: Jumping BMU (3 Reps)

BMU Option 2: Up-Down Chest to Bar Pull-Ups (4 Reps)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

28 ROUNDS FOR TIME*

2 Bar Muscle-Ups

4 DBL DB Alt. Front Rack Reverse Lunges (50/35)|(35/20)

6 KB Swings (70/53)|(53/35)

24 Double Unders

*P1 starts a round and P2 begins their round once P1 begins their Double Unders. Once done with Double Unders P1 rests until P2 begins their Double Unders. Complete rounds in this fashion until 28 total rounds are completed.

(Score is Time)

KG DB: (22.5/15)|(15/10)

KG KB: (32/24)|(24/16)

BMU Option 1: (3 Reps) Jumping BMU

BMU Option 2: (4 Reps) Up-Down Chest to Bar Pull-Ups

C. STRENGTH / GYMNASTICS

Metcon (Weight)

1.) ON A 12:00 RUNNING CLOCK*

Build to a Heavy set of the Complex…

1 Power Clean

+

1 Front Squat

+

1 Clean

*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-

Tempo Front Squat (3×5)

2.) 3×5 (2211)**

**Keep weight Light to Moderate.

(Score is Weight)

GOAL: HEAVY | RPE 8-9 into…RPE 4-5 — Start with an empty bar and as soon as the clock starts slap weight on and get after it in true competition style. Go out with a for sure weight, and then a tough but doable weight (think 6-7 on the difficulty scale). Then make the choice to take more rest before a big jump or make 1-2 more attempts with smaller jumps. Try for at least 5 attempts total. Part 2 is about working the bottom position of the FS and maintaining high elbows and braced bellies. Weight should feel like a 3-4 out of 10 for this part.