CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

3 ROUNDS FOR TIME*

200m Run

21 Box Jump Overs (24/20)

21 Burpees

*Round 2 Reps = 15 BJO/BUR

Round 3 Reps = 9 BJO/BUR

(Score is Time)
GOAL: SPRINT | Reps come down from 21 to 15 to 9 each consecutive round. This workout should build in pace every round. Main pacing will be ensuring that the round of 21 doesn’t blow you up but all bets are off in the round of 15 and 9. You have to move fast enough in 21s to stay with the pack but you need to be sprinting in the 15s and 9s to not be left in the dust.

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES*

:45 Bike (ez)

10 Inchworm + Downward Dog

10 Scap Pull-Ups

10 Tuck-Ups

*At 4:00 switch to:

:45 (mod)

10 Groiners

10 Ring Rows

10 Sit-Ups

Strength

Metcon (No Measure)

3 SETS FOR QUALITY

5-7 Weighted Strict Pull-Ups (Athlete Choice, Heavy)

15 Bench Dips

(No Measure)

Workout

Metcon (Calories)

EMOM x 20 MINUTES

MIN 1&2 – Max Cal Bike

MIN 3&4 – AMRAP of Couplet

MIN 5 – Rest

*1 Round of Couplet is…

5 C2B Pull-Ups

10 Sit-Ups

20 Mountain Climbers

(Score is Total Cals)

C. STRENGTH / GYMNASTICS

Back Squat (5-3-1-1-1-1-1)

Set of 5 – Mod

Set of 3 – Mod-Heavy

Sets of 1 – Build to Heavy

(Score is Weight)

GOAL: HEAVY | Build to a heavy single Back Squat. Heavy does not mean 1RM…it means to respect the process for the day. If it’s there…it’s there. If not, don’t push it. Build to something heavy that feels good for the day.