CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

200m Run

10 Bar Muscle-Ups*

*Every time you “break” the set, perform 30 Double Unders. If perform unbroken, no Double Unders.

(Score is Time)
GOAL: Fittest should be sub 10:00 and no Dubs because the BMU were completely unbroken. Pushing 1:30 on every round would be a very high level effort. If you don’t think you can get the 10 Unbroken or it’s going to take more than 2 Sets per round, you should drop the number down by 2 until you have a challenging but doable set. Goal is no more than 1 break per round.

B. NC60

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bike (EZ-Mod)

15 Jumping Jacks

10 Scap Pull-Ups

2 ROUNDS

:30 Bike (Mod-Hard)

5/5 SA Ring Row*

5 Hanging Knee Tucks

*Option to switch to 10 Alt Ring Rows in the 2nd Round.

Skill

Metcon (No Measure)

ON A 12:00 RUNNING CLOCK…

Practice J-Technique for Rope Climbs

(No Measure)

Workout

Metcon (Time)

FOR TIME*

100/80 Cal Bike

*Every 2:00 including at 0:00, perform 2 Rope Climbs. Option to perform 5-7 Strict Pull-Ups instead of Rope Climb.

(Score is Time)

Optional Finisher

Metcon (No Measure)

“TABATA”

8 SETS (:20 on/:10 off)

Crossbody Mountain Climbers

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (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)