Tuesday
CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (Time)
FOR TIME*
20-18-16-14-12-10
Wall Balls (20/14)
10-12-14-16-18-20
Toe to Bar
*All sets/reps must be performed unbroken. If reps are broken up, must start that set over.
(Score is Time)
GOAL: EFFORT | RPE 8-9 — Everything must be unbroken today. The WB shouldn’t be an issue but look at the last 2 sets of T2B…this is where the strategy comes into play. Fittest should be managing this workout more like a sprint. Weaknesses will get exposed here in the later rounds.
B. NC60
Warm-up
Warm-up (No Measure)
EVERY 2:00 FOR 4 SETS
:30 Max Up-Downs
5 Slow Barbell Jefferson Curls
5/5 SA Ring Rows
5 Scap Pull-Ups
5 Strict Knee Raises
In the remainder of time perform some sort of mobility. Preferred are Cat Cow, Groiners, Bootstraps, Moose Antlers, or some sort of Banded Mobility.
Workout
Metcon (AMRAP – Reps)
EMOM x 21 MINUTES
MIN 1 – 5 TNG Deadlifts (AHAP)
MIN 2 – 15 Burpees
MIN 3 – Max Rope Climbs
(Score is Total Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Back + Hamstrings
(No Measure)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
No Additional Strength.