Saturday

14
Jul

Saturday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (1 Rounds for time)

12 SETS

40 Cal Row

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

GOAL: EFFORT | RPE 4-5 — Last week we worked meter intervals so this week we work Cal intervals. The goal is to get to roughly the same distance in the same amount of time. This should work out to be about the same as last week, but just a different look. Same same, but different!

B. NC60

Warm-up

Warm-up (No Measure)

1 ROUND

30 Single Unders

10 Slow Shoulder Taps

8 Box Step Overs

8 Good Mornings (BB Optional)

Into…

2 ROUNDS

30 Singles (Single + Single + High Jump)

5 Push-Up to Pike

6 Box Jumps

6 BB Deadlifts*

*Add weight in round 2

Strength

Metcon (No Measure)

3 SETS

:30 Wall HS Hold

10-12 Box Piked Shoulder Taps

3-5 Strict Deficit Handstand Push-ups or 5-7 Deficit Push-Ups

-Rest As Needed b/t Sets-

(No Measure)

Workout

Metcon (Time)

FOR TIME

4 ROUNDS

10 Box Jump Overs (24/20)

8 Handstand Push-Ups*

6 Deadlifts (185/135)|(135/95)

36 Double Unders

-Rest 1:30-

3 ROUNDS

10 Box Jump Overs

8 Handstand Push-Ups*

6 Deadlifts (225/155)|(155/105)

36 Double Unders

-Rest 1:30-

2 ROUNDS

10 Box Jump Overs

8 Handstand Push-Ups*

6 Deadlifts (275/185)|(185/135)

36 Double Unders

*Strict Optional.

(Score is Total Time)

KG BB1: (85/60)|(60/42.5)

KG BB2: (100/70)|(70/47.5)

KG BB3: (125/85)|(85/60)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Push Press

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

3 SETS

15-20 Bar or Bench Dips

-Immediately Into-

15-20 Inverted Wide Grip Rows

-Rest 1:30-2:00 b/t Sets-

Into…

3 SETS

12 DBL DB or EZ Curl Bar Preacher Curls

-Immediately Into-

12 DBL DB or EZ Curl Bar Skull Crushers

-Rest 1:30-2:00 b/t Sets-

(No Measure)

GOAL: EFFORT | RPE 6-7 — Push/ Pull pump sesh to end out the week. If you want an extra challenge for the Bench Dips, complete w/ feet elevated and possibly with a DB/ Plate on your lap. For the Inverted Rows, set a bar up at about thigh height in the rig and get after it, the wider the grip the more those lats will grow!