Tuesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME

3-6-9-12-9-6-3

Strict HSPU

6-12-18-24-18-12-6*

Alt. DB Snatch (50/35)

30-30-30-30-30-30-30

Double Unders

*Must complete each set Unbroken. If not completed unbroken start back from 0 in that set.

(Score is Time)
GOAL: EFFORT | RPE 6-7 — This is meant to be more of a SPREFFORT (Sprint/ Effort) piece that will revolve around you ability to crank out chunks of STRICT HSPU’s! Go in with a plan, for most 3’s are going to serve you well, and try to adhere to it for as long as possible. Unbroken Snatches add a level of strategy…don’t pick it up too early or you risk having to reset but if you rest too long time ticks away! Try to Goldilox the time and see where you land!

B. NC60

Warm-up

Warm-up (No Measure)

ON A 7:00 MINUTE CLOCK

1:30 Row (MOD PACE)

Into…

2 ROUNDS

10 Bootstraps

10 Alt. Cossack Squats

10 Push-Up to Pike

Into…

2 ROUNDS

6 Lunge + Lunge + Air Squat

6 Slamball G2O

30 Crossbody Mountain Climbers

Into…

1:30 Row (HARD PACE)

Strength

Back Squat (ON A 25:00 RUNNING CLOCK… Build to a Heavy 1-Rep)

(Score is Weight)

Week 1 of 9

Workout

Metcon (AMRAP – Reps)

ON A 5:00 RUNNING CLOCK…

Max Cal Row*

-Immediately Into-

AMRAP x 5 MINUTES*

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

10 Slam Ball Front Squats

5 Jumping Air Squats

*Total Cals are added as Reps. 1 Round of AMRAP = 30 Reps.

(Score is Total Reps)

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

Optional Finisher

Metcon (No Measure)

2 SETS

:45 Side Plank (L)

:45 Side Plank (R)

1:00 Plank

-Rest As Needed b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 15:00 RUNNING CLOCK…

EZ Row. This is meant to be recovery to flush the body, nasal breathing is highly encouraged. Just move, we have more work to do this week!

-Then-

ON A 15:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)