Thursday

9
Nov

Thursday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No additional Conditioning. Get after the GPP with the class or a few buddies!

B. NC60

Warm-up

Warm-up (No Measure)

100m Jog

Into…

2 SETS*

6 Box Step-Ups (workout height)**

*SET 1 unweighted if needed / SET 2 add weight if you plan on using it during the workout.

**During the Step-Ups, think about a solid plant of the foot to the box then driving strong and stable to pull the trail leg up. If you need assistance in the stand, place both hands on the thigh on the front leg and push as you stand to bring the second leg to the box. Practice counting every 5 or 10 reps out loud when you reach the top of the box.

Workout

Metcon (Time)

“CHAD”

FOR TIME

1000 Box Step-Ups (20)*

*45/35 added in weight – ruck, plate, vest, or DB

**750/500/250/100 reps are all options for completion

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs or 5:00 EZ Pedal

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. Perform after your GPP & Conditioning. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.

(No Measure)