Saturday
Announcements
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CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (No Measure)
3-4 SETS
20 GHD Sit-Ups
20 Russian KBS (Heavy)
20 Slam Balls (30/20)
20/15 Cal Ski
-EZ 2:00 Bike b/t Sets-
(No Measure)
GOAL: EFFORT | RPE 6-7 — This is going to blow up the abs so be careful with the GHD’s and consider doing Sit-Ups or V-ups every other round if needed. This should be just a steady flow, keeping the movements unbroken and enjoy the Saturday ab pump!
B. NC60
Warm-up
Warm-up (No Measure)
2 ROUNDS
30 Mountain Climbers
10 Sumo Good Morning (BB in Second Round)
10 Scap Pull-Ups (10 Ring Rows in Second Round)
10 Superman Raises
Into…
1 ROUND
10 Up-Downs
10 Sumo Deadlift
10 Small Kip Swings
10 Hollow Rocks
Extended Warm-up
Metcon (No Measure)
EVERY 3:00 x 3 SETS
5 Sumo Deadlifts
Into…
Pick one of the Below Options…
-Rest with Time Remaining-
Option 1:
5 Slow Ring Rows + 3-5 Kip Swings
Or…
Option 2:
3 Strict Pull-Up + 3 Kipping
Pull-Ups
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
ON AN 20:00 RUNNING CLOCK…
50 Up-Down Pull-Ups*
Immediately Into…
AMRAP in Remaining Time Of…
6 Pull-Ups
8 Sumo Deadlifts (225/155)|(155/105)
10 Up-Downs to a Target*
*Pull-Up Bar / Target ideally 6″ above standing reach.
(Score is Rounds + Reps)
KG BB: (100/70)|(70/47.5)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
ON A 25:00 RUNNING CLOCK…*
100 Up-Down Pull-Ups
Immediately Into…
AMRAP in Remaining Time Of…
4 Pull-Ups
6 Sumo Deadlifts (225/155)|(155/105)
8 Up-Downs to a Target**
*For the Buy-In P1 and P2 will go rep for rep. Once P1 completes 1 Up-Down Pull-Up then P2 completes 1 Up-Down Pull-Up until all reps are completed. As soon a P1 chin clears the bar, P2 can sprawl down for the up-down. For the AMRAP P1 completes a whole AMRAP while P2 hangs from the rig. Once P1 finishes a round, switch. If partner on the rig comes off, partner working through the round must stop and rest until the partner is hanging again.
*Pull-Up Bar / Target ideally 6″ above standing reach.
(Score is Rounds + Reps)
KG BB: (42.5/30)|(30/20)
C. STRENGTH / GYMNASTICS
Back Squat (1×5 / 1×5 / 2×5)
1.)
1×5 @ 60%
1×5 @ 70%
2×5 @ 75%
-Rest As Needed b/t Sets-
(Score is Weight)
-Short Rest b/t Part 1 & Part 2-
Front Squat (1×5 / 1×5 / 1×5)
2.)
1×5 @ 60%
1×5 @ 70%
1×5 @ 75%
(Score is Weight)
Hatch Week 12 Day 2
GOAL: QUALITY | RPE 4-5 — Still letting the CNS recover from last week. These are meant to be lighter squats that should take you into the weekend feeling pretty solid. Don’t jump the gun and max out early, after this week we will use the FS work in the METCON strength to build up to progressively heavier weights and then hit a new 1-RM at the end of the Oly cycle. Stay the course and trust the process! Lastly, great frickin work busting your humps and working through the 12-week Hatch cycle, I’m damn proud of you all!