CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

“BADGER”

3 ROUNDS FOR TIME

30 Cleans (95/65)|(65/45)*

30 Pull-Ups

800m Run

*Perform workout with Power Cleans.

(Score is Time)
GOAL: GRIND | With squat cleans…this is one of the nastiest workouts ever. With power cleans…it’s not much easier. This becomes way faster and much more grippy in the Power Clean version. There’s nowhere you can slow down. A great challenge for the fittest is to see if you can take only 1 break per set of movements per round (1 break in the PC / 1 break in the PU). “

B. NC60

Warm-up

Warm-up (No Measure)

2 ROUNDS

30 Singles

10 Step Back Lunges

5 Push-Up + Shoulder Tap

2 ROUNDS

30 Singles (Single, Single, High Jump)

10 Narrow Stance Squats

10 Slow Shoulder Taps*

*Switch to Pike Shoulder tap in 2nd Round

Skill

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – :45 Practice GOAT Option

MIN 2 – :45 Row or Bike EZ

GOAT Option 1: Pistol Squat

GOAT Option 2: HS Walk or Hold

GOAT Option 3: Rope Climb

GOAT Option 4: Double Unders

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES*

8-10-12-14…and so on

Air Squat**

Sit-Up***

*30 Double Unders after each full round

**Alt. Pistols Optional

**GHD Sit-Ups Optional

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

FOR QUALITY

400/200 Alt. Box Step-Ups (24/20)*

Week 2 of 6 — “Chad” Extra Credit

*Weight Vest Optional

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No additional Strength. Get after the GPP portion with the class or a few buddies!