Tuesday

13
Feb

Tuesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME

1000/800m Row

75 Box Jump Overs (24/20)

50 Front Squats (135/95)

(Score is Time)
GOAL: EFFORT/SPRINT | RPE 8-9 — This your ‘retest’ of this Open-style workout. We saw this workout the week of 1/24. If you hit it then, assess your strategy and see when you can improve. Most of this workout is figuring out the pace on the row to give you optimal performance in the BJO and FS. Some of you might need to row harder while others might need to slow it down.

B. NC60

Warm-up

Warm-up (No Measure)

2 SETS

100m Run @ Hard Pace + 50 Single Unders

8 Scap Pull-Ups + 8 Kip Swings

5 Inchworms & Push-Up + 20 Air Squats

* Switch to Double Unders on 2nd time through

Strength

Overhead Squat (4×3*)

*All working sets @ Light-Moderate weight. If you have a 1RM OHS, this should be roughly 60-70%. Focus on perfect movement. This is our Deload week.

Week 7 of 8

(Score is Weight)

Workout

Metcon (Time)

6 ROUNDS FOR TIME*

35 Double Unders**

25 Air Squats

10 Toes to Bar

*After EVEN NUMBER round (2,4,6) complete a 200m Run. Workout ends with 200m run.

**Option for ‘Unbroken’ Double Unders

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

:30/:30 Single Leg Glute Bridge Hold

1:00 Slow Supermans

-Rest 1:00 b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

3 SETS FOR QUALITY

30/20 Cal Bike

1 Set ‘Unbroken’ Strict HSPU

30/20 Cal Bike

1 Set ‘Unbroken’ Bar Muscle-Ups

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: QUALITY | RPE 6-7 — I was going to put a score on this workout but I want this to be more of a self-evaluation in terms of your skills than a ‘score’ on a workout. This workout is meant to test your bodyweight strength and skill. Do not go to COMPLETE failure. Do not rip your hands. Instead, think about whether or not you have sets of 5, 10, 15, 20 of these movements. If you can perform 15-20+ each movement, each round…you’re well prepared. If you’re in the middle, you’re doing alright with some room for improvement. If you are registering 10 or less, it’s okay but you have some work to do. That’s OK…it’s better to have the information and work on it!