CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

FOR RECOVERY*

10:00 Silent EZ Bike

10:00 Silent Stretching & Recovery

*Nasal Breathing Only
GOAL: QUALITY | Perform AFTER your GPP. Yes, silent for all both parts…no music, no talking, no distractions. Focus on your breathing and focus on your thoughts. How is your body feeling? What are your intentions in your training? Are you happy with what you’ve been able to accomplish? Where can you push yourself a little more?

B. NC60

Warm-up

Warm-up (No Measure)

Make sure your bar is ready to rock!

3 ROUNDS

1:00 Row*

6/6 DB Arnold Press

6/6 Single DB FR Reverse Lunges

*1st Round is legs only, 2nd Round is back and arms, 3rd round is full stroke

Extended Warm-up

Metcon (No Measure)

2-3 SETS FOR QUALITY

10 Quality Strokes on Rower*

5 Tempo Strict Press or Strict HSPU**

10/10 Bodyweight Split Squats

-Rest 1:00 b/t Sets-

*Focus on perfect mechanics of Legs-Hips-Arms rowing

**Tempo is (30X1). For HSPU…add deficit or a vest for additional challenge.

(No Measure)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

500/400m Row

10 Shoulder to Overhead (135/95)|(95/65)

10 Back Rack Reverse Lunges

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

C. STRENGTH / GYMNASTICS

Overhead Squat (5×5)

Tempo: (1121)

*Keep weight Light to Moderate. For the 1121 tempo, make sure you hold the bottom for a true :02 count.

(Score is Weight)

GOAL: QUALITY | Mind + muscle connection…control the descent, sit in the bottom, stand strong to full extension of the knees and hips. This is not meant to be super heavy…it is meant to be super controlled.