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.