CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

ON A 10:00-15:00 RUNNING CLOCK…

EZ Bike – Low Intensity Leg Flush

(No Measure)
GOAL: QUALITY | Flush out the legs from yesterday. You can use this as a warm-up / cool down if you’d like depending on how you’re feeling. Practice strong breathing habits…stay controlled and nasal-focused. No big gasping through the mouth. Eyes should stay forward and posture strong. Consistent and intentional pedal stroke for all 10-15mins.

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

4 Push-Up to Pike

8 Alt. Elbow to Instep

8 Single DB OH Press

8 DB Goblet Squat

Strength

Shoulder Press (1×1+ @ 95%)

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

*Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.

Week 4 of 9

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

21-15-9

Handstand Push-Up

Unbroken DB Front Squats (Athlete Choice)*

-Rest 1:00-

12-9-6

Unbroken DB Front Squats*

Handstand Push-Up

(Score is Total Time)

*Each time you break in the FS, perform 3 Hand Release Push-Ups. If perform unbroken, no Push-Ups performed.

HSPU Option 1: Pike Push-Up

HSPU Option 2: Strict DB Press

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:30 Elbow to Instep w/ thoracic rotation (L)

1:30 Elbow to Instep w/ thoracic rotation (R)

3:00 Frog Stretch

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No additional Strength. Take a walk, do some stretching, hit the sauna, cold plunge! Do whatever you need to do to recover. Do not stack additional work onto your plate today.