Tuesday

3
Apr

Tuesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Reps)

1.) Death By…

2 Calorie Row*

*Min 1, Row 2 cals. Min 2, Row 4 cals…and so on until you can not complete the work in the minute.

(Score is Highest Reps Completed)

-Rest 5:00 b/t Part 1 & Part 2-

Metcon (AMRAP – Reps)

2.) Death By…

2 Burpees Over the Rower*

*Min 1, 2 Burpee Over Rower. Min 2, Burpees Over Rower…and so on until you can not complete the work in the minute.

(Score is Highest Reps Completed)
GOAL: EFFORT | RPE 6-7 — Building fatigue and mental adaptation. Every ‘death by’ starts insanely easy then all the sudden is a nightmare…counting by 2 will speed up that transition. Can you get to 20 in both?

B. NC60

Warm-up

Warm-up (No Measure)

2 Sets

6 Push-Up to Pike

6/6 Moose Antlers

6 Cat Cows

6/6 Alt. Groiners

2 Sets

6/6 DB Arnold Press

6/6 DB Crossbody Deadlifts

6/6 SA DB Bent Over Row

6/6 SA DB Upright Rows

2 Sets

6 Slam Ball Cossack Squats

6 Slam Ball Hang to Overhead

6 Slam Ball Lunges

6 Slam Ball Glute Bridges

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 4 MINUTES

6 DB Deadlifts (50/35)|(35/20)

8 Slam Balls (30/20)|(20/10)

8 Alt. Lunges

-Rest 2:00-

AMRAP x 6 MINUTES

6 DB ‘No Push-Up’ Renegade Rows*

8 Slam Balls

10 Burpees

-Rest 2:00-

AMRAP x 8 MINUTES

6 DB Up-Downs

8 Slam Balls

12/10 Cal Row

*1 Rep = Row L / Row R

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/10)

KG SB: (15/10)|(10/5)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

400m Nasal Breathing Only Recovery Walk

1:00 Samson Stretch (R)

1:00 Samson Stretch (L)

(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…