Thursday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Calories)

5 SETS*

3:00 Bike @ Specific RPM**

*Nasal Breathing Only

-Rest 1:30 b/t Sets-

(Score is Total Cals)

**Three Options…

1.) Developing My Conditioning: 55-60 RPM

2.) Conditioning is Strong: 60-65 RPM

3.) Conditioning MASTER: 65-70 RPM
GOAL: QUALITY | RPE 6-7 — Simply put if you are skipping these sessions, you are leaving your lungs on the sideline. CF gets the rep that all workouts need to have a barbell to be beneficial…please. If you can’t breath, you can work. This is aerobic training to allow you to access your lungs when you need them. DO THE UN-SEXY.

B. NC60

Warm-up

Warm-up (No Measure)

EMOM X 10 MINUTES

MIN 1 – :45 EZ-MOD Bike

MIN 2 – 5 Scap Push-ups + 5 Push-Ups

MIN 3 – 6/6 SA Ring Row*

MIN 4 – 6-10 Hanging Knee Raises

MIN 5 – 3 Rope Lay Downs and Stand-Ups
Coach’s Note: Depending on Rope and Ring availability, half of the athletes do MIN 3 on SA Ring Row and have the other half on the Rope Lay Down and Stand-Ups. Then Vice Versa on MIN 5.

Workout

“POT O’ GOLD” (Time)

FOR TIME

25 Burpees

25/20 Cal Bike

5 Rope Climbs

25 DB Push Press (50/35)|(35/20)

25 DB Floor Press

50/40 Cal Bike

25 DB Floor Press

25 DB Push Press

5 Rope Climbs

25/20 Cal Bike

25 Burpees

(Score is Time)

KG DB: (22.5/15)|(15/10)

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.

(No Measure)