CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Enjoy the reduced volume…hit the class workout and strength.

B. NC60

Warm-up

Warm-up (No Measure)

1 ROUND

5 Push-Up to Down Dog

:20 Hollow Hold

20 Shoulder Taps

:45 Bike (Light-Mod)

1 ROUND

5 Inch Worm + Push-Up

:20 Hollow Hold

3 Wall Walks

:45 Bike (Mod-Hard)

Skill

Warm-up (No Measure)

ON A 12:00 RUNNING CLOCK…

Practice HS Walk Skill*

*Beginner – Bear Crawl or Box Walk

Intermediate – Box Walk or Guided Walk

Advanced – Guided Walk or Free Walk

(No Measure)

Workout

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – MAX Push-Ups

MIN 2 – 16/13 Cal Bike

MIN 3 – MAX V-Ups

(Score is Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Foam Rolling Lat (L)

2:00 Foam Rolling Lat (R)

(No Measure)

C. STRENGTH / GYMNASTICS

Shoulder Press (5-3-1)

5-3-1

Strict Press

*Set 1 – 70-75% x 5

Set 2 – 80-85% x 3

Set 3 – 90-95% x 1+

1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.

(Score is Weight)