Tuesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

3 ROUNDS FOR QUALITY

3:00 EZ Cardio Choice

10/10 Slow Crossbody DB Deadlifts (Athlete Choice, Mod)

16 Alt. DB Around the World

14 Alt. DB Deadbugs

12 Arm Haulers

(No Measure)

GOAL: QUALITY | RPE 2-3 — Post Murph moving. This is an optional conditioning piece. If you want to do more moving outside of what is programmed for the Metcon, complete this after but this is a just move/ flow day. Add in some mobility and foam rolling after today’s session!

B. NC60

Warm-up

Warm-up (No Measure)

2:00 Row @ Easy Pace

Into…

EMOM x 4 MINUTES

MIN 1 – 12 Samson Lunges + Max Step-Ups

MIN 2 – 6 Inchworms & Push-Up + Max Alt. Shoulder Taps

Into…

EMOM x 4 MINUTES

MIN 1 – 12 Cossack Squats + Max Straight Leg Sit-Ups

MIN 2 – 12 Slow Tuck-Ups + Max Tuck Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 22 MINUTES

500/400m Row

30 Sit-Ups

20 Alt. Lateral Box Step-Overs (24/20)

100m KB or DB Carry (Athlete Choice, Light-Mod)*

*Carry Options:

Filly Carry

Farmer Carry

Front Rack Carry

Mixed Grip Carry

(Score is Rounds + Reps)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Foam Roll Lats

3:00 Foam Roll Quads/ Hamstrings

1:00 Rebound Pose

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 1 Round of the Gymnastics Complex*

MIN 2 – :50 EZ Bike

*Complex:

1 Strict Ring Muscle-Up

+

2 Kipping Muscle-Ups

+

3-5 Ring Dips

(No Measure)

GOAL: QUALITY | RPE 4-5 — This piece is also optional. The volume is low but be mindful of your hands/ lats from yesterday. Learning the Strict MUP is a big deal when it comes to overall strength/ movement control so make that first rep the focus. Aim to keep the entire complex unbroken and work on kipping your Ring Dips at the end.