Saturday

21
Jul

Saturday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 20 Sumo Deadlift High Pulls (75/55)

MIN 2 – :45 DBL KB Front Rack Hold (53/35)

MIN 3 – 2 Legless Rope Climbs

(No Measure)

GOAL: EFFORT | RPE 8-9 — This is going to be a very tough test…buckle up. The dynamic pulling into the static hold into the LLRC offers a really unique feel. You’ll be breathing heavy then forced to hold a static midline / upper body then forced to use the upper body in the LLRC. If you’re not confident with the LLRC, use legs and work on your technique / skill climbing.

B. NC60

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Bike (Light)

20 Mountain Climbers

10 Scap Pull-Ups

10 Slow Shoulder Taps

6/6 Split Squats

1 ROUND

:45 Bike (Moderate)

10 Frog Jumps

8 Wide Grip Scap Pull-Ups

8 Forward Lunges

6 Knee Push-Up Negatives (:03 Descent)

1 ROUND

:30 Bike (Hard)

8 Up-Downs

6 Kip Swings

6 Walking Lunges

4 Hand Release Push-Ups

Workout

Metcon (Time)

FOR TIME

10 Chest to Bar Pull-Ups

20/15 Cal Bike

10 Chest to Bar Pull-Ups

30 Hand Release Push-Ups

20/15 Cal Bike

10 Chest to Bar Pull-Ups

40 Walking Lunges

30 Hand Release Push-Ups

20/15 Cal Bike

10 Chest to Bar Pull-Ups

50 Up-Downs

40 Walking Lunges

30 Hand Release Push-Ups

20/15 Cal Bike

10 Chest to Bar Pull-Ups

(Score is Time)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 25 MINUTES*

20 Chest to Bar Pull-Ups

30/24 Cal Bike

40 Hand Release Push-Ups

50 Synchro Walking Lunges

60 Up-Downs

*P1 works while P2 rests. The Walking Lunges are completed together. Split work as needed.

(Score is Rounds + Reps )

Optional Finisher

Metcon (No Measure)

7 SETS (:20 ON/ :10 OFF)

MOVT 1 – Tuck Hold

MOVT 2 – Sit-Ups

*1 SET = MOVT 1 + MOVT 2.

(No Measure)

C. STRENGTH / GYMNASTICS

Back Squat (1×10 / 1×10 / 1×8 / 1×8)

1.)

1×10 @ 60%

1×10 @ 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.)

1×5 @ 60%

1×5 @ 65%

2×5 @ 70%

(Score is Weight)

Hatch Week 3 Day 2

GOAL: HEAVY | RPE 6-7 — Finish off the week strong with your Week 3, Day 2 Hatch protocol!