CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Reps)

EMOM x 25 MINUTES

MIN 1 – :50 Walking Lunges

MIN 2 – :50 Slam Balls (30/20)

MIN 3 – :50 Burpee Over Ball

MIN 4 – :50 Cal Row

MIN 5 – Walking Rest

(Score is Lowest Reps)
GOAL: Razor sharp pacing in a long, sweaty effort. Match your rest EXACTLY on all rounds at a 75% effort on MIN 1-3. On MIN 4, push the pace on the row achieving at least 20/15 cals each round. Use the 1:00 Walking Rest to recover back to your sustainable pace.

B. NC60

Warm-up

Warm-up (No Measure)

2:00 Bike

Into…

2 ROUNDS

4 Push-Up to Pike

8 Groiners

5 Hang Muscle Clean + 10 Elbow Punches

8 Air Squats

Strength

Shoulder Press (7-5-5-3-3)

7-5-5-3-3

Strict Press*

*10 DB or KB Goblet Squats after each working set (Athlete Choice, Moderate-Heavy)

(Score is Weight)

Workout

RUN IT BACK (Time)

2 SETS

15-12-9

Thrusters (135/95)|(95/65)

Cal Bike*

-Rest 3:00 b/t Sets-

*12-10-7 Alternate Cal Option

(Score is Total Time)

KG BB: (60/42.5)|(42.5/30)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Banded Hamstring Stretch (R)

1:00 Crossbody Banded Hamstring Stretch (R)

1:00 Banded Hamstring Stretch (L)

1:00 Crossbody Banded Hamstring Stretch (L)

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (1 Rounds for reps)

4 SETS

Max Strict Pull-Ups (10X1)

-Rest 1:00-

Max Strict Dips (10X1)

-Rest as Needed b/t Sets-

(Score is Lowest Reps)

Metcon (No Measure)

3 SETS

15 Strict Ring Rows

20 Strict Hanging Knee Raise

-Rest as Needed b/t Sets-

(No Measure)
GOAL: Strict accessory work. Demand the strictest movement from yourself in all efforts. No momentum in any movements today. For the tempo, :01 pause at the top and bottom of each rep.