Saturday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

1.) “REGIONAL EVENT 15.1”

“RANDY”

75 Power Snatches (75/55)

(Score is Time)

GOAL: SPRINT | RPE 6-7 — Today we throw it back to the excitement of 2015 Regionals with this sprint workout. BIG SETS is the name of the game…try to hang onto the bar for as long as possible, think sets of 25-35! Also make sure with the light bar you Muscle Snatch until you can’t and then quick P. Snatches! This should take no more than 7:00!

-Rest 3:00 b/t P1 & P2-

Metcon (Time)

2.) “REGIONAL EVENT 15.4”

250ft HS Walk*

*Time Cap 4:00.

(Score is Time)

GOAL EFFORT| 4-5 — This is going to be tough after burning out the shoulders and back on Randy so buckle up! Mark out either 50ft or 100ft in 25ft intervals so you have markers and can keep track of your distance. I like to use slam balls or something bright that I can see out of the corner of my eye that lets me know when I can kick down. If you don’t finish in the 4:00 cap note your total distance in 25ft increments.

B. NC60

Warm-up

Warm-up (No Measure)

1 ROUND

:30 Row (Arms and Back) + :30 Row (Half Stroke)

10 Bunny Hops + 10/10 Single Leg Hops

10/10 Wall Ball Halo

10 Wall Ball Push Press

Into…

1 ROUND

:30 Row (Half Stroke) + :30 Row (Full Stroke)

30 Single Unders

10 Wall Ball Front Squat

10 Wall Ball Thruster

Workout

Metcon (1 Rounds for time)

4 SETS

80 Double Unders

60/48 Cal Row

40 Wall Balls (20/14)|(14/10)

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG WB: (9/6)|(6/5)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 30 MINUTES

120 Double Unders

100/80 Cal Row

80 Wall Balls (20/14)|(14/10)

*P1 works while P2 rests. Split work as Needed.

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

“LORD OF THE FLYES”

4 SETS

20 Incline DB Chest Flyes

-Immediately Into-

5 Top to Half Incline Bench Press

5 Bottom to Half Incline Bench Press

5 Full Incline Bench Press

-Rest 2:30 b/t Sets-

(Score is Weight of Incline Bench Press)

GOAL: EFFORT | RPE 6-7 — This is going to really hit the chest hard! The Chest Flyes should be Moderate to allow for a smooth 20 reps, don’t overload it here. As soon as the 20 reps are done, load in under the bar. The first 5 reps should be from locked out to elbows at 90 degrees, second 5 reps from the chest to elbows at 90 degrees, and then 5 full reps. Go light on these because this is going to really juice up the pecs!