Saturday

26
May

Saturday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

3 SETS FOR QUALITY

40/30 Cal Bike

30 Sit-Ups

10/10 Single Leg Glute Bridge-Up*

10 Alt. Plate Around the World (Athlete Choice, Moderate-Light)

50m Overhead Plate Walk

*Option to use DB.

**Pre-Murph Prep Day

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: QUALITY | RPE 4-5 — Murph on Monday so just move and flow today. Nothing fancy but just try to take things easy and taper into Sunday. Add in any extra mobility/ self-care today so you can feel 100% come Monday!

B. NC60

Warm-up

Warm-up (No Measure)

1 ROUND

30 Single Unders

10 Step-Ups

10 KB Deadlift

10 Alt. Shoulder Taps

Into…

1 ROUND

10 Single + Single + High Jump (30 total jumps)

10 Step-Ups (KB optional)

10 Russian KB Swings

10 Alt. Shoulder Taps

Into…

1 ROUND

10 Single + Single + Double (30 total jumps)

10 KB Goblet Step-Up

10 KB High Pull

10 Alt. Shoulder Taps

Extended Warm-up

Metcon (No Measure)

3 SETS

:10 Top of Ring Hold

:10 Bottom of Ring Hold

6-10 Alt. KB Goblet Box Step-Ups*

:30 Double Under Practice

*Start light and build to workout weight.

-Rest As Needed b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES

28 Unbroken Double Unders

21 Russian KB Swings (53/35)|(35/26)

14 Alt. KB Goblet Box Step-Ups (24/20)

7 Strict Ring Dips

(Score is Rounds + Reps)

KG KB: (24/16)|(16/12)

Partner Workout Option

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

AMRAP x 24 MINUTES*

25 Double Unders

15 Russian KB Swings (53/35)|(35/26)

5 Strict Ring Dips

*P1 completes 1 full round while P2 completes Max Alt. Box Step-Ups (24/20). Once P1 finishes a round, switch.

(Score is Total Box Step-Up Reps)

KG KB: (24/16)|(16/12)

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…