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!