Tuesday

12
Jun

Tuesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

ON A 20:00 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.

B. NC60

Warm-up

Warm-up (No Measure)

ON A 7:00 CLOCK…

2 ROUNDS

:45 Bike @ Moderate Pace

10 Scap Pull-Ups

6/6 Single Arm Ring Rows

12 Banded Chest Fly

Into….

2 ROUNDS

:30 Bike @ Hard Pace

10 Slow Banded Lat Pushdowns

10 Slow Banded Face Pulls

6 Hand Release Push-Ups

Strength

Bench Press (1×5 / 1×3 / 1×1+*)

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Week 7 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

6 SETS

ON A 2:00 RUNNING CLOCK…

20/15 Cal Bike

Max Strict Pull-Ups in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Total Reps)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

4-5 SETS

12-15 DB Zottman Curls

12-15 DB Pull-Overs

12-15 Rolling DB Tricep Extensions

-Rest As Needed b/t Sets-

(No Measure)

GOAL: OPTIONAL QUALITY | RPE 4-5 — Tomorrow is a pretty busy day so this can be some optional bodybuilding. If you choose to do this session, set the clock up for 5:00 intervals and work through this triplet. Slow things down, don’t rush a good thing, and enjoy the sweet pump!