Tuesday
CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (Time)
FOR TIME
1000m Row
-Rest Equal Time-
800m Row
-Rest Equal Time-
600m Row
-Rest Equal Time-
400m Row
-Rest Equal Time-
200m Row
-Rest Equal Time-
1000m Row*
*Yes, you finish with another 1000m Row on short rest! Try to match or beat your first time.
(Score is Time)
B. NC60
Warm-up (No Measure)
*Keep all loads in the Back Squat moderate and relative to the set being performed…move for quality and precision.
Warm-up
Warm-up (No Measure)
3 ROUNDS
9 Up-Downs
7 DB Goblet Cyclist Squats*
5/5 DB Push Press
*Close stance Squat with heels on plate.
Following the warm-up go into your teaching of the Back Squat then review the movements for the workout.
Strength
Back Squat (3-2-1-3-2-1)
ON A 20:00 RUNNING CLOCK…
3-2-1-3-2-1
Back Squat*
*Wave loading…Each corresponding set is heavier than the first.
(Score is Weight)
Workout
Metcon (Time)
8 ROUNDS FOR TIME
8 Alt. Single DB Up-Downs (50/35)|(35/20)
10 DB Goblet Squats
12 Alt. DB Snatch
(Score is Time)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:00 Samson Stretch (R)
3:00 Saddle Pose
1:00 Samson Stretch (L)
(No Measure)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
Deload Week for BS & SP — We will come back to next week with 1RM retest. Goal this week is to keep it light and perfect mechanics.
Back Squat (1×5, 1×5, 1×5)
BACK SQUAT
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
*For the %, use 90% of your 1RM as the baseline number to establish your working numbers. Record the weight and reps for the final set.
(Score is Weight)
Shoulder Press (1×5, 1×5, 1×5)
STRICT PRESS
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
*For the %, use 90% of your 1RM as the baseline number to establish your working numbers. Record the weight and reps for the final set.
(Score is Weight)