Tuesday

4
Jul

Tuesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

30/24 Cal Row*

30′ HS Walk**

*Each 5 Cals is 1 Rep (4 cals for the 24)

**Each 5′ Section is 1 Rep. Setup the 15′ course, Open rules apply.

(Score is Rounds + Reps)
GOAL: Skill-based conditioning. Classic mix of low skill mono plus high skill gymnastics. This is an old “Glassman-ism” where he says ‘I’m sure you can do X but what about after a few 400m runs…’ Today we test your ability to walk on your hands after breathing heavy and pulling hard. How does this stack up to just your practice?

B. NC60

Warm-up

Warm-up (No Measure)

3 SETS

15 Jumping Jacks

10 Groiners

10 BB Good Morning

10 Front Rack Elbow Punches

Strength

Deadlift (1×5 @ 85%)

1×5 @ 65%*

1×5 @ 75%

1×5 @ 85%

*Based off of 90% of Heavy 1-Rep

Week 2 of 9

(Score is Weight)

Workout

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Glutes + IT Band

(No Measure)

C. STRENGTH / GYMNASTICS

Push Press (5-3-1+)

*Set 1 @ 75%

Set 2 @ 85%

Set 3 @ 95%

(Score is Weight)

GOAL: Week 4 of 6 for Wendler Cycle. We will deload next week then come back for a new 1-Rep test in 2 weeks. We are working these percentages off of 90% (Training Max) of your Week 1 number. Try to do before your GPP portion.