CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME

250/200m Row

-Rest 1:00-

500/400m Row

-Rest 2:00-

1000/800m Row

-Rest 2:00-

500/400m Row

-Rest 1:00-

250/200m Row

(Score is Total Time)
GOAL: EFFORT | Another ladder but a very very different ladder than the day before. This is an low-high-low ladder. Your pacing in this workout needs to account the MOST for the middle round (1000/800m) as well as being mindful of the diminished rest ratio in the second half. I would approach this workout at an 80% pace from the start…hold through the final 1:00 rest…then ALL OUT TO FINISH.

B. NC60

Warm-up

Warm-up (No Measure)

3 ROUNDS

100m Run

5 Push Up to Pike

10 Bent Over IYT*

10 Alt. V-Ups

*This can be performed with light weight or no weight. In a bent over position, the athlete will raise the arms up to create the letter “I” shape, then raise the arms up and out to create the letter “Y” shape, then raise the arms out to the sides to create the Letter “T” shape.

Strength

Shoulder Press (1×5 @ 85%)

1×5 @ 65%*

1×5 @ 75%

1×5 @ 85%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Week 5 of 9

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

12 Push Press (115/75)|(75/55)

20 Sit-Ups

400m Run

(Score is Time)

KG BB: (50/35)|(35/25)

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. Perform after your GPP and Strength. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.

(No Measure)