CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

800m Run (Time)

Max Effort 800m Run
4 SETS

800m Run

-Rest 2:00 b/t Sets-

Recored Fastest Run

Metcon (3 Rounds for time)

3 SETS

40 Cals Hard –> Slow Pedal for 20 Cals –> 20 Cals Hard

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

15 Jumping Jacks

10 Arm Circles

10 Arm Crosses

3 Wall Walks

Skill

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 – 3-5 Reps of Gymnastic Goat*

MIN 2 – :45 Single, Double, or Triple Under Practice

*Gymnastic Goat should be any movement that athlete needs specific practice on…

HSPU

Pull-Up

Muscle-Up

HS Walk

Ring Dip or Bench Dip

Workout

Metcon (5 Rounds for time)

EVERY 3:00 FOR 15 MINUTES

Run 200m

30 Double Unders

15 Handstand Push-ups or 15 DB Push Press (40/30)|(30/20)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Focusing on Lats & Upper Back

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

NOT FOR TIME

3 SETS

60′ HS Walk*

*Every 20′ perform 40 Double Unders. Rest as needed b/t Sets.