Saturday
CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (1 Rounds for time)
8 SETS
ON A 2:00 RUNNING CLOCK…
1 Deadlift (335/250)
7 Box Jumps (30/24)
14 Plate Ground to Overhead (45/25)
35 Double Unders
-Rest Remaining Time-
(Score is Slowest Set)
GOAL: HEAVY | RPE 8-9 — A little twist on Sunday’s AMRAP. When that AMRAP was tested our coach was averaging roughly 1:35-1:45 per round. So I decided to give you a 2:00 clock and see how long you can hang on. If you need to adjust the BB load down do so, I want a challenging weight but not at the expense of the low back. Everything else is a TOUGH pace!
B. NC60
Warm-up
Warm-up (No Measure)
EMOM x 9 MINUTES (:45 max each)
MIN 1 – :45 Bike (Increase Pace each Round)
MIN 2 – 5/5 Split Squat + Tuck Ups in Remaining Time*
MIN 3 – 10 Banded Pull Aparts + Scap Pull-Ups in Remaining Time
*Round 2 perform 8 Forward Lunges, Round 3 perform 8 Reverse Lunges.
Workout
Metcon (Time)
FOR TIME
60/48 Cal Bike
40 Toes to Bar
60 Alt. Lunges
50/40 Cal Bike
30 Toes to Bar
50 Alt. Lunges
40/30 Cal Bike
20 Toes to Bar
40 Alt. Lunges
(Score is Time)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
175/140 Cal Bike
150 Toes to Bar
120 Synchro Walking Lunges
*Partition work as Needed. P1 works while P2 Rests except on the Synchro Lunges. Split all other work as needed.
(Score is Time)
Optional Finisher
Metcon (No Measure)
6 SETS (:20 ON/ :10 OFF)*
MOVT 1 – Single DB Hammer Curls
MOVT 2 – Single DB Front Raise
*1 SET = MOVT 1 + MOVT 2.
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (1 Rounds for reps)
5 SETS
300m Row Sprint
-Rest :30-
Max Unbroken Ground to Overhead (155/105)*
-Rest 3:00 b/t Sets-
*Option to use (155/105). You must complete at least 7 reps if using heavier load. Once the bar stops moving the set is over.
(Score is Lowest Set)
GOAL: EFFORT | RPE 8-9 — Barbell cycling looks a little different this week. We start with a row sprint that should be at 95%…don’t completely sell out on the first round but this should be extremely uncomfortable. The :30 rest is transition time off the rower and to the bar. The S2OH is a moderate weight and we are going for 10+ reps every set. There is a LOT of rest because your body will need lots of time to recover if really getting after the intended stimulus. Good luck, and try to add one more rep each set!