Tuesday

6
Feb

Tuesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

3 ROUNDS FOR TIME

500/400m Row

15 Burpees to Target*

30 Alt. DB Snatch (50/35)

*6 inches about standing reach for target. Must clearly touch the target every rep.

(Score is Time)
GOAL: SPRINT | RPE 8-9 — Although not technically in the ‘sprint’ time domain…this is damn close. Goal in this workout is sub 12:00…that means you are MOVING from round 1 and holding the same pace or better each round. Really the only thing you CAN’T DO is you CAN’T redline the row. You need to understand the difference between 80-90% that you can sustain the pain and 100% that you collapse. No collapse.

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES*

:45 Bike @ Mod Pace

10 Step-Ups

10 Lunges with PVC Passthrough

10 Tuck-Ups

*Halfway Switch too

:45 Bike @ Hard Pace

10 Box Jumps

10 PVC Overhead Squats

10 Alt. V-Ups

Strength

Overhead Squat (1×3*)

2×3

1×3

*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, the first sets of 3 should be roughly 90-95%, the sets of 3 should be roughly Heavier than the previous 2 sets. Focus on perfect movement.

Week 6 of 8

(Score is Weight)

Workout

Metcon (Time)

2 ROUNDS FOR TIME

35/28 Cal Bike

25 Box Jumps (24/20)

10 Overhead Squats or Front Squats (165/115)|(115/75)

(Score is Time)

KG BB: (75/50)|(50/35)

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 & Conditioning. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.

(No Measure)