Tuesday

25
Apr

Tuesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Calories)

3 SETS

:30 Sprint

1:00 EZ Bike

:30 Sprint

1:00 EZ Bike

:30 Sprint

-Rest 3:00 b/t Sets-

(Score is Sprint Cals)
GOAL: Your sprint effort for the week. Goal is to stay on the bike during the EZ pedal portions and try to down regulate. This is 9 sprints total and each should be ALL OUT. With the 3 min rest between sets, you should be feeling completely fresh to hit your second and third sets.

B. NC60

Warm-up

Warm-up (No Measure)

2:00 Row

Into…

2 ROUNDS

20 Singles

10 Groiners*

5 Push Up to Pike

10 Elbow Punches

*Perform 10 Air Squats in the second round.

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex

1 Front Squat

+

1 Thruster

+

1 Push Press

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

120 Double Unders

40 Thrusters (75/55)|(65/45)

500/400m Row

40 Thrusters

120 Double Unders

-Time Cap 10:00-

(Score is Time)

BB KG: (35/25)|(30/20)

C. STRENGTH / GYMNASTICS

Bench Press (10-8-6-4-2)

*Superset each set with 1:00 Max Strict Pull-Ups

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: Working down from a heavy 10 to a heavy 2. Goal here is to test each as a slightly sub-max set. Think about what you can get for a 10Rep Heavy and shave a little off for a tough but doable set. Continue this for 8-6-4-2. Every set should be heavier than the last. In between sets, 1:00 max Strict Pull-Ups. Do not rush these. Feel every Pull-Up and make sure the chin clearly passes the bar. If your midline is broken…these are not strict.”