Tuesday

15
May

Tuesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (1 Rounds for time)

2 SETS FOR TIME

5 Muscle-Ups

15 Wall Balls (30/20)

20 Box Jump Overs (30/24)

15 Wall Balls

5 Muscle-Ups

-Rest 3:00 b/t Sets-

(Score is Slowest Set)

GOAL: SPRINT | RPE 6-7 — This one is going to be a great test of keeping the intensity high and the transitions short with movements that are a bit more challenging. Keep the Mups unbroken the first round and then try to keep the second set to 2 sets. WB’s are 100% unbroken even with the heavier ball. Box Jumps should be speedy and take around 1:30-1:45. The long rest is intentional because you should be SPRINTING this out and feeling almost fully recovered by the end of the rest. Get after it!

B. NC60

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

400m Run @ Mod Pace

Into…

1 ROUND

12 Alt. Groiners

10 Air Squat + Thoracic Rotation

8 Push-Up to Pike

Into..

1 ROUND

200m Run @ Mod-Hard Pace

8 Barbell Strict Press

8 Barbell Back Squats

8 Up-Downs

Into…

1 ROUND

100m @ Hard Pace

10 Up-Down Over Bar

10 Front Squats

10 Push Press

Strength

Back Squat (1×3 / 1×3 / 1×3*)

1×3 @ 70%

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

Week 3 of 9

(Score is Weight)

Workout

“PUNCH OUT” (Time)

FOR TIME

800m Run

30 Thrusters (115/75)|(75/55)

30 Lateral Burpees Over Bar

(Score is Time)

KG BB: (52.5/35)|(35/25)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Pigeon Pose (R)

2:00 Pigeon Pose (L)

2:00 Corpse Pose (Rebound)

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

EMOM x 5 MINUTES

5 Thrusters

-Into-

EMOM x 4 MINUTES

3 Thrusters

-Into-

EMOM x 3 MINUTES

1 Thruster

*Start light and build to a heavy 1-Rep Thruster for the day.

(Score is Weight)

GOAL: HEAVY | RPE 8-9 — DO BEFORE NCMETCON. Take these from the ground to work the Squat Clean right into the Thruster. No “”Jerk”” Thrusters where you push underneath the bar…one fluid motion down and up. If unable to make it happen lighten the load. This will be a great primer for Punch Out!