CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Calories)

5 SETS

3:00 ON / 1:00 OFF

Bike Cals*

-No Additional Rest b/t Sets-

*RPMs must increase every set. Once you pick a RPM pace, it can never go back below that. If you go 70 in Round 1, you must keep above 70 in all future rounds. Carefully pace this to ensure max score without dropping below your benchmark.

(Score is Total Cals)
GOAL: EFFORT | Start moderate and increase pace CAREFULLY. This is an exercise in restraint as much as it’s an exercise in conditioning. I want you to understand how and when to push in small increments.

B. NC60

Warm-up

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 – :45 Bike @ Mod Pace*

MIN 2 – 10 Slow Bootstraps

MIN 3 – :45 Med Ball Front Squats

MIN 4 – 10 Slow Push-Up to Pike

MIN 5 – :45 Up-Downs

*Increase to Hard Pace on Second Round

Extended Warm-up

Metcon (No Measure)

2 SETS FOR QUALITY

12 Alt. KB Goblet Side Lunges

12 KB Deadbugs*

*L+R = 1-Rep

-Quick Walking Rest b/t Sets-

(No Measure)

Workout

Metcon (1 Rounds for time)

4 SETS

30 Unbroken Wall Balls (20/14)|(14/10)*

12/10 Cal Bike

-Rest 1:30 b/t Sets-

*Adjust reps as needed to a number that is tough, but doable to complete unbroken. Option to go (30/20)|(20/14)

(Score is Slowest Set)

KG WB: (9/6)|(6/5)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Rounds and Reps)

OPEN 13.1

AMRAP x 17 MINUTES

40 Burpees

30 Snatches (75/45)

30 Burpees

30 Snatches (135/75)

20 Burpees

30 Snatches (165/100)

10 Burpees

Max Snatches (210/120)

(Score is Rounds + Reps)
GOAL: HEAVY | This workout ended for a lot of people at the 165 bar…either couldn’t snatch it or couldn’t snatch it for 30 reps. If you get to the 165 bar…give it a few good tries. If it’s not there, lower the load to something that’s tough but doable for a power single. Get as far as you can.