Tuesday

9
Mar

Tuesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (2 Rounds for time)

1. 2 SETS

1200m Run

-Rest 4:00 b/t Efforts-

(Score is Time for Each Set)

2. NOT FOR TIME

1 Mile Jog (EZ Pace)

B. NC60

Warm-up

Warm-up (No Measure)

PARTNER WARM-UP…

-In teams of 2 (need a light or moderate KB)

P1 → Bike @ EZ Pace

P2 → 10 Groiners + 10 KB Swings + 5/5 KB Clean (P2 is timer)

-then switch!-

P1 → Bike @ MOD Pace

P2 → 20 KB Taps from Plank + 5/5 KB Thruster + 10 KB Goblet Lunge

-then switch!-

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

100-80-60-40-20

Cal Bike

50-40-30-20-10

“Syncro” Walking Lunges

*On the bike, P1 works while P2 rests and partners switch as needed. On the Lunges, partners perform lunges at the same time and syncro. Each partner completes 50-40-30-20-10 while working at the same time.

**While on the Bike portion, the resting partner must hold (1) KB (53/35)|(35/26) in the Front Rack hold (L or R side). The Bell must be passed between partners at the switch and may never go to the ground until each set of the bike is completed. The Bell remains on the ground while the partners lunge.

***Option for teams to choose “Syncro Wall Balls” (20/14)|(14/10) with 40-35-25-20-15 rep scheme. Both partners complete WB in sync until the number is reached.

(Score is Time)

Optional Finisher

Metcon (No Measure)

3 SETS

20 Quad Heel Touches

20 Hollow Rocks

-Rest as Needed b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (Time)

FOR TIME

75 Strict Pull-Ups*

*Every time you break, 15′ HS Walk

(Score is Time)