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.