Saturday

6
Sep

Saturday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

5k Run (Time)

Max Effort 5k Run
1. NOT FOR TIME

Run 5k

-Rest 5:00-

2. NOT FOR TIME

Row 5k

*Take both efforts at a moderate, sustainable pace. Get an idea of your pacing and feel for both efforts. We will see these come up as For Time efforts in the future.”

5k Row (Time)

Max Effort 5k Row
1. NOT FOR TIME

Run 5k

-Rest 5:00-

2. NOT FOR TIME

Row 5k

*Take both efforts at a moderate, sustainable pace. Get an idea of your pacing and feel for both efforts. We will see these come up as For Time efforts in the future.”

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

8/6 Cal Bike

8 Ring Rows → 8 Kipping Swings

8/8 SA DB Strict Presses → 8/8 SA DB Hang Power Snatches

25 Shoulder Taps in Push Up Plank → 25’/25’ SA OH Walk

Partner Strength

Bench Press (1×3)

I. ON A 12:00 RUNNING CLOCK…

Establish 3-Rep Bench Press for Each Athlete*

*Athletes can record individual 3-Rep. But “Score” for team is the combined total.

-Rest 5:00 before Part 2-

Partner Workout

Metcon (AMRAP – Reps)

IN TEAMS OF 3…

II. ON A 12:00 RUNNING CLOCK…

Max Rounds of Cindy + Max Cals on Bike*

1 Round of Cindy is…

5 Push-ups

10 Pull-ups

15 Air Squats

*Two athletes work at a time, while one rests. Rotate as needed. Score is the number of rounds completed in Cindy + number of Cals on the bike to the nearest set of 10. For example…30 Cals = 3, 70 Cals = 7, 110 Cals = 11. No credit for partially completed sets of 10 or partial rounds of Cindy. For example…29 Cals = 2, 71 Cals = 7, 115 Cals = 11.
Part II comes after 5:00 Rest!

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

“Play” Workout

Grab a few friends and put together a 15:00 triplet workout that is just for fun. Take some of the pressure off from the tough NC60 workout and just get after with a good sweat. Do not include anything too heavy or too crazy. Keep it simple and choose 3 movements from the list below. This is intentionally low stress…do not take this one too seriously. Have some fun.

Movements to Choose From Include…

250m Run, Bike, Row or Ski

12 Box Jump Over (24/20)

12 DBL DB Ground to OH (50/35)

12 Hang Power Clean (135/95)

12 Hang Power Snatch (115/75)

8 Bar Muscle-Up

8 Burpee Chest 2 Bar

8 Strict HSPU