Saturday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

2 Legless Rope Climb

4 DB Devil’s Press (50/35)

6 Box Crawl Over (40/36)

(Score is Rounds + Reps)

GOAL: EFFORT | RPE 6-7 — Long benchmark workout loaded in for Metcon so this is a shorter effort that will feel like a Spreffort. Take your time with the Legless Rope Climbs, keep the Devils Press quick and unbroken and use the Crawl Overs as a “”rest”” before making it back to the ropes. Try to keep rounds to 1:45-2:00 or see if you can fly closer to the sun!

B. NC60

Warm-up

Warm-up (No Measure)

1 ROUND

100m Run

10 KB Deadlift

10 Scap Pull-Ups

10 Hollow Rocks

Into…

2 ROUNDS

100m Run

8 Russian KBS (AKBS in Round 2)

8 Kip Swings

8 Up-Downs (Burpees in Round 2)

Skill

Metcon (No Measure)

3 SETS

Complete one of the below Complexes…

Option 1…

2 Kip Swings

+

1 Hips to Rig

+

1 Bar Muscle-Up

Or…

Option 2…

2 Scap Pull-Ups

+

2 Kip Swings

+

2 Kipping Pull-Ups

-Rest As Needed b/t Sets-

(No Measure)

Workout

“HELENA” (Time)

3 ROUNDS FOR TIME

800m Run

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

10 Bar Muscle-Ups

(Score is Time)

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

BMU Option 1: Jumping BMU

BMU Option 2: Chest to Bar Pull-Up
NOTE: New Benchmark. Option for Russian KB Swing.

C. STRENGTH / GYMNASTICS

Back Squat (1×10 / 1×8 / 1×8 / 1×8)

1.) Back Squat

1×10 @ 60%

1×8 @ 65%

1×8 @ 70%

1×8 @ 75%

-Rest As Needed b/t Sets-

(Score is Weight)

-Short Rest b/t Part 1 & Part 2-

Front Squat (1×5 / 1×5 / 2×5)

2.) Front Squat

1×5 @ 60%

1×5 @ 65%

2×5 @ 70%

(Score is Weight)

Hatch Week 1 Day 2

GOAL: HEAVY | RPE 6-7 — Monday we saw some heavier loads with lower reps so we were developing power output…today we see moderate-ish loading and higher reps. That means we are building capacity and endurance. If you need a little more recovery b/t sets take it but take no more than 2:30. Enjoy the quad pump!