Saturday

18
Aug

Saturday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Ingrid (Time)

10 Rounds For Time:

3 Snatches (135/95 lb)

3 Burpees Over the Bar
To learn more about Ingrid click here
GOAL: SPRINT | RPE 8-9 — This is a newer Girl Benchmark but it is going to be a DOOZY! Keep the Snatches unbroken and be speedy over the bar! If you’re cruising you should be able to EMOM this or complete faster. Get after it and then tackle the fun METCON for the day!

B. NC60

Warm-up

Warm-up (No Measure)

2 ROUNDS

20 Single Unders

10 Alt. Cossack Squats

:20 Hollow Hold (2nd Round, Perform 10 Sit-Ups)

10 Scap Pull-Ups (2nd Round, Perform 10 Ring Rows)

Into…

1 ROUND

10 Jump Rope Complex (Single + Single + High Jump)

8 Sumo Good Morning

:10 Ring Support Hold

:10 Bottom of Dip Hold

Extended Warm-up

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 2 Sumo Deadlifts*

MIN 2 – Complete one of the below Options…

Option 1…

1-2 Ring Muscle-Ups

Or…

Option 2…

3-5 Chest to Bar Pull-Ups

Or…

Option 3…

3-5 Vertical Ring Rows

*Start Moderate and end Heavy.

(No Measure)

Workout

Metcon (Time)

FOR TIME*

1-2-3-4-5-4-3-2-1

Ring Muscle-Ups

2-2-2-2-2-2-2-2-2

Sumo Deadlift (315/205)|(225/155)

*Complete 35 Double Unders and 15 Sit-Ups after each full round.

(Score is Time)

MU Option 1: Jumping Muscle-Up

MU Option 2: Up-Down Chest to Bar Pull-Up

KG BB: (143/93)|(100/70)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

5 SETS

6 Tempo Wide Grip Bench Press @ 21X1

18 DB Incline Chest Flyes

-Rest 2:00 b/t Sets-

(Score is Weight)

GOAL: EFFORT | RPE 6-7 — Work up to something Mod-Heavy but as always tempo over everything. This is just going to be a nice way to round out the Saturday session with a lil pump sesh before heading out for your weekend. Keep the DB Flyes Light-Mod and SMOOOVE.