CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

ON A 8:00 RUNNING CLOCK…

80 Walls Balls

80 Up-Downs

*Pacing goal here is 20-25 reps a minute for the WB and 15-20 reps a minute for the Up-Downs. Complete in order. Goal is to finish within 7-8 minutes and feel like you could work for another 25 minutes afterward.

-Immediately Into-

FOR QUALITY

8:00 Run for Distance

8:00 Row for Distance

8:00 Bike for Distance

(No Measure)

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

20 DB Toe Taps

10 Scap Push-Ups

10 Up-Downs

Into…

AMRAP x 3 MINUTES

20 Single Unders

10 Scap Pull-Ups

10 Push-Ups

Skill

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – :50 Double or Triple Under Practice or Reps

MIN 2 – :50 Strict Muscle-Up or Pull-Up Practice or Reps

(No Measure)

Workout

Metcon (Time)

EVERY 3:00 FOR 5 SETS

15 Burpees

30 Air Squats

50 Double Unders

(Score is Total Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

Accumulate 5:00 in the bottom of an Inactive Squat

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

8 SETS @ MODERATE-HEAVY*

4 Front Rack Lunges (Forward)

:30 Barbell Front Rack Hold

4 Front Rack Lunges (Reverse)

-Rest as Needed b/t Sets-

*Use the same weight for all 10 sets. Choose a weight that challenges you but you can perform without compromising the mechanics of the lunge.

(Score is Weight)