Tuesday
CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (No Measure)
EMOM x 30 MINUTES
MIN 1 – 50 Double Unders*
MIN 2 – 200m Run
MIN 3 – 20 Wall Balls (20/14)
MIN 4 – 15/12 Cal Row
MIN 5 – :50 Tall Plank Hold
*Option to increase by 10 reps every other round.
(No Measure)
GOAL: QUALITY | RPE 4-5 — Long slog for the week. MIN 1-4 should be finished in :35-:45 tops. MIN 5 is your “rest” minute to do some nasal breathing from the Plank position to lower the HR and prep for the next round. Big focus is to keep the WB’s unbroken all 6 sets, this will get tough coming right back from the run but it’s an opportunity to grow your capacity!
B. NC60
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
MIN 1 – 30 Mountain Climbers + Max Plank
MIN 2 – 10 SB Deadlifts + 10 SB Curl to Press
MIN 3 – 10 Scap Pull-Ups + Max Bar Hang
MIN 4 – 10 Up-Downs + Max Shoulder Taps
MIN 5 – 10 Slam Ball Ground to Overhead + 10 Ring Rows
MIN 6 – 10 Slow Push-Ups to Pike Position
Strength
Bench Press (1×5 / 1×5 / 1×5*)
1×5 @65%
1×5 @75%
1×5 @85%
*Based off of 90% of Heavy 1-Rep
(Score is Weight)
Week 2 of 9
Workout
Metcon (AMRAP – Rounds and Reps)
4 SETS
AMRAP x 3 MINUTES*
12 Up-Downs
10 Slam Balls (30/20)|(20/10)
8 Pull-Ups
-Rest :30 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
KG SB: (15/10)|(10/5)
Optional Finisher
Metcon (No Measure)
6 SETS (:20 ON/ :10 OFF)*
MOVT 1 – Alt. V-Ups
MOVT 2 – Tuck Hold
*1 Set= MOVT 1 + MOVT 2.
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
5 SETS
12 Supinated Bent Over Rows
10/10 Single Arm DB Lateral Raise
15 DB Pull-Overs
-Rest 2:00-2:30 b/t Sets-
(No Measure)
GOAL: QUALITY | RPE 4-5 — NCMETCON is fast paced with a “”pedal to the metal”” mentality. For strength today we want to slow things down and get some upper body pulling with a little single arm work sprinkled in. Make sure these movements stay STRICT and if we can’t manage that we lower the weight. We still have a long week ahead of us!