Saturday

30
Jun

Saturday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

3 ROUNDS FOR RECOVERY

500/400m Row

10 Alt. Groiners + Thoracic Twist

10 Cat Cows

400m Run/ Jog

10 Banded Monster Walks Forward

10 Banded Monster Walks Backwards

1200m Bike

:45 Side Plank (R)

:45 Side Plank (L)

(No Measure)

GOAL: QUALITY | RPE 3-4 — This will be a long workout but the goal is to flush the body and get a solid sweat in. This can be completed after the Filthy 50 to help your body feel better before the weekend. 60% pace from start to finish and flow and glow!

B. NC60

Warm-up

Warm-up (No Measure)

1 ROUND

30 Singles Unders

10 Air Squats

10 Strict Press

10 Slow Deadlifts

Into…

2 ROUNDS

15 Double Unders

8 Wall Balls

8 Good Mornings

8 Push Press

8 KB Swings

8 Jumping Pull-Ups

Workout

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
*Back Extensions: Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.

(Score is Time)

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

KG BB: (20/15)|(15/12)

KG WB: (9/6)|(6/5)

NOTE: Last Seen 10/12/2019

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

2 ROUNDS FOR TIME*

50 Box Jump (24/20)

50 Jumping Pull-ups

50 Kettlebell Swings (53/35)|(35/26)

50 Walking Lunges

50 Knees to Elbow

50 Push Press (45/35)|(35/15)

50 Plate Good Mornings (25/15)|(15/10)**

50 Wall Balls (20/14)|(14/10)

50 Burpees

50 Double Unders

*P1 works while P2 Rests. Split work as needed.

**Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.

(Score is Time)

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

KG BB: (20/15)|(15/12)

KG WB: (9/6)|(6/5)

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Rounds)

EMOM x 4 MINUTES*

5 Shoulder to Overhead (155/105)

-Rest 1:00-

EMOM x 4 MINUTES

4 Shoulder to Overhead (165/115)

-Rest 1:00-

EMOM x 4 MINUTES

3 Shoulder to Overhead (185/135)

*Option to start heavier and build heavier. See Below.

EMOM 1 – (165/115)

EMOM 2 – (185/135)

EMOM 3 – (205/145)

(Score is Completed Unbroken Rounds)

GOAL: HEAVY | RPE 6-7 — This is going to be a lot of volume and it is meant to start at a Mod-heavy/ heavy loading. Goal here is learning to cycle heavier bars OH so we want unbroken sets and work time should never exceed :30. I would rather see you start lighter and build from there instead of starting too heavy and stripping weight off by the final EMOM. Keep those bellies braced and USE THOSE HIPS!