Tuesday

26
Jun

Tuesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME

3000m Row

(Score is Time)

GOAL: EFFORT | RPE 8-9 — So it begins…the next monostructural focus for NCC is going to revolve around the rower. We could test something shorter or longer, but that 3k distance is JUUUUST long enough to make you contemplate life and the choices that got you to this moment. Treat this as 500m intervals, start conservate and get incrementally faster as each 500m ticks away. Get a data point and strap in because we have some work to do on the erg!

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

5 Barbell Strict Press

5 Barbell Good Mornings

10 Step-Ups

10 Cat Cows

Into…

AMRAP x 4 MINUTES

5 Barbell Push Press

5 Barbell RDL

10 Box Jumps

10 Alt. V-Ups

Strength

Deadlift (Heavy 1-Rep)

ON A 25:00 RUNNING CLOCK…

Build to a Heavy 1-Rep

Week 9 of 9

(Score is Weight)

Workout

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
KG BB: (52.5/35)|(35/25)

NOTE: New Benchmark

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

3-4 SETS

15-20 Seated DBL Band Pull-Downs

Immediately into…

10-12 Strict Wide Grip Pull-Ups

-Rest 1:30 b/t Sets-

-Into-

3-4 SETS

15-20 Seated Supinated Banded Chest Rows

12-15 DB Waiter Curls

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: QUALITY | RPE 6-7 — LET’S BUILD THE BACK AND ARMS! Lots of pushing yesterday and tomorrow so today we focus on growing that back and those arms! Take your time with the movements but be strict on the 1:30 rest. Lighter is better to minimize transition b/t movements and to not have to break up your sets! Enjoy the pump!