Tuesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

EMOM x 16 MINUTES

MIN 1 — :45 Skil Work GOAT*

MIN 2 — :45 EZ Movement Rotation**

*Pick 2 Skills to work on, alternate between minutes

**Movements…

Interval 1 – Burpee Box Step-Up (24/20)

Interval 2 – Box Crawl Over (30/24)

Interval 3 – Burpees Box Jump Over (24/20)

Interval 4 – Box Jump (30/24)

(No Measure)
GOAL: QUALITY | RPE 4-5 — one of our classic ways to develop skills, sweat, and get some more reps in while not throttling the intensity too far up. This is meant to be a chill session. 8 intervals of each, meaning you will get 4 looks at your GOATS in the skill portion.

B. NC60

Warm-up

Warm-up (No Measure)

IN 8:00 GET AS FAR AS YOU CAN…

200m Run

25’ Of the Following

High Knees

Butt Kickers

Skip for Height

High Kicks

200m Run

Into….

1-2 SETS

8 Scap Pull-Ups

8 Small Kip Swings

8 Banded Pull Aparts

1-2 SETS

8 Big Kip Swings

8 Banded Pull Downs

8/8 SA Ring Rows

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Kipping Pull-Ups*

*Drilling Options…

Beginner: Kipping Swings

Intermediate: Kipping Pull-Ups w/ Pause @ the top

Advanced: Butterfly

(No Measure)

Workout

“NICOLE” (AMRAP – Reps)

AMRAP x 20 MINUTES

400m Run

Max Unbroken Pull-Ups*

*Must perform a max set of unbroken Pull-Ups. Unbroken means resting in any other position than a hang.

(Score is Reps)

NOTE — Option to perform with Strict Pull-Ups.

Optional Cool Down

Metcon (No Measure)

FOR RECOVERY

2:00 Nasal Breathing Only Walk

5:00 Foam Roll Back

2:00 Bicep Smash

(No Measure)

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.

or…

ON A 20:00 RUNNING CLOCK…

Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…