CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning.
B. NC60
Warm-up
Warm-up (No Measure)
1 ROUND
5 Inch Worms
10 Step-Ups
10 WB Push Press
10 Elbow Punches
Into…
1 ROUND
5 Push-Up to Pike
8 Step-Overs
8 WB Front Squats
5 Clean Deadlift
Into…
1 ROUND
5 Burpees
6 Wall Balls
6 Box Jump-Overs
5 Hang Muscle Clean
Workout
“RED LIGHT, GREEN LIGHT” (AMRAP – Rounds and Reps)
AMRAP x 30 MINUTES (:30 ON / :30 OFF)
3 Strict Handstand Push-Ups
7 Wall Balls (20/14)|(14/10)*
3 Hang Power Cleans (155/105)|(115/75)
7 Box Jump Overs (24/20)
*Option to use heavier WB.
(Score is Rounds + Reps)
KG WB: (9/6)|(6/5)
KG BB: (70/47.5)|(52.5/35)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB or BB Strict Press
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 30 MINUTES (1:00 ON / 1:00 OFF)*
5 Handstand Push-Ups**
10 Wall Balls (20/14)|(14/10)
5 Hang Power Cleans (155/105)|(115/75)
10 Box Jump Overs (24/20)
*P1 works through the movements while P2 Rests. When the first 1:00 interval is finished, P2 begins their round. P1 will always work during the ‘ON’ interval and P2 will work during the “OFF” interval. Pick up where you left off.
**Strict HSPU optional.
(Score is Rounds + Reps)
KG WB: (9/6)|(6/5)
KG BB: (70/47.5)|(52.5/35)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB or BB Strict Press
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
EMOM x 4 MINUTES*
8 Hang Power Clean + Overhead (115/75)
-Into-
EMOM x 4 MINUTES
6 Hang Power Clean + Overhead (135/95)
-Into-
EMOM x 4 MINUTES
4 Hang Power Clean + Overhead (155/105)
*Option to start heavier and build heavier. See Below.
EMOM 1 – (135/95)
EMOM 2 – (155/105)
EMOM 3 – (185/135)
(No Measure)
GOAL: EFFORT | RPE 6-7 — COMPLETE BEFORE METCON. This barbell cycling is going to help with overall cycling capacity AND prime you for the Hang Power Cleans in the workout. Depending on your BB capacity, you can go with either prescribed loadings but keep in mind these should be unbroken and the OH will be the limiting factor!