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!