CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (10 Rounds for calories)

5 SETS

ON A 2:00 RUNNING CLOCK…

Max Cal Bike

-Rest 1:30 b/t Sets-

Into…

5 SETS

ON A 2:00 RUNNING CLOCK…

Max Cal Bike

-Rest 1:15 b/t Sets-

(Score is Each Set for Cals)

GOAL: EFFORT | RPE 6-7 — We start with the same work/rest intervals from last week. Keep the Cals consistent and try to maintain or get 1-2 Cals more from last week. THEN, the rest gets cut down AGAIN by :15. This might not seem like much but it will make a HUGE difference. Goal is to keep Cals the same from the first half, nothing extra, work on maintaining that 80-85% pace!

B. NC60

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 100m Run @ Mod Pace + Max Alt. Lunges

MIN 2 – 10 Scap Pull-Ups + Max Ring Rows

MIN 3 – 10 Scap Push-Ups + Max Hand Release Push-Ups

MIN 4 – 100m Run @ Mod Pace + Max Air Squats

MIN 5 – 10 Scap Pull-Ups + 10 Ring Rows

MIN 6 – 10 Scap Push-Ups + Max Hand Release Push-Ups

Strength

Back Squat (1×5 / 1×3 / 1×1+*)

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

*Based off of 90% of Heavy 1-Rep

Week 4 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES*

5 Pull-Ups

10 Push-Ups

15 Air Squats

*After every Two Rounds, complete a 200m Run.

(Score is Rounds + Reps)

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 tomorrow!

-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)