Tuesday

20
Aug

Tuesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

ON A 5:00 RUNNING CLOCK…

Slow Cardio Warm-Up — control your pace and breathing. Set an intention for your skill session and take these slower sessions seriously.

Immediately Into…

ON A 15:00 RUNNING CLOCK…

Practice any skill movement with intention and patience. Do not make this a workout. Keep the volume and intensity low.

(No Measure)

B. NC60

Warm-up

Warm-up (No Measure)

4 ROUNDS

:15 Jumping Jacks

:15 Lunges

:15 Up-Downs

:15 Glute Bridge Hold

Strength

Deadlift (1×2 / 1×2 / 1×2+)

DEADLIFT

1×2 @ 80% (Moderate) of 2RM

1×2 @ 85-90% (Mod-Heavy)

1×2+ @ 95% (Heavy)*

*As many reps as possible w/o failure…no more than 4-6.

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

12 Back Rack Lunges (115/75)|(75/55)

9 Thrusters (Front or Back)

6 Burpees Over Bar

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (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)

ON A 10:00 RUNNING CLOCK…

Meditation or Slow Active Recovery – Athlete Choice for Self-Care

(No Measure)