Tuesday

10
Jul

Tuesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

10/8 Cal Ski

5 Strict Deficit Handstand Push-Ups*

1 Legless Rope Climb

*45lb Plate Deficit.

(Score is Rounds + Reps)

GOAL: SPRINT | RPE 8-9 — SEND IT!!! The Cal Ski should be a borderline sprint. Take a quick walk to the wall and aim to work the SHSPU unbroken. If still working on these ditch the deficit and just work the SHSPU. Quick up and down on the Legless and then back to the ski. Give yourself a little walk from movement to movement to act as you mandated rest!

B. NC60

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES (:40 ON/ :20 OFF)

MIN 1 – Row @ EZ Pace

MIN 2 – Lunge + Lunge + Air Squat

MIN 3 – :20 Single Unders + :20 Alt. Planked Calf Stretches

MIN 4 – Row @ Mod Pace

MIN 5 – Slow Deadbugs

MIN 6 – Empty Bar FR Lunge

MIN 7 – :20 Single-Single-Double + :20 Double Unders

MIN 8 – Sit-Ups

Workout

Metcon (Time)

FOR TIME*

5:00 ON / 1:00 OFF**

240 Double Unders

180/144 Cal Row

120 Sit-Ups

60 Front Rack Lunges (135/95)|(95/65)

*Complete sets of 5:00 ON / 1:00 OFF until all work is completed.

**Partition 1 of 2 Ways ONLY…

Option 1 — Straight Through, No Partition

or…

Option 2 — Partition into 4 Sets of…

60 Double Unders

45/36 Cal Row

30 Sit-Ups

15 Lunges

(Score is Total Time)

KG BB: (60/42.5)|(42.5/30)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

:45/:45 Rig Heel Stretch

:45/:45 Prone Piriformis Stretch

1:00 Child’s Pose

1:00 Rebound Pose

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

EMOM x 5 MINUTES*

6 Shoulder to Overhead (155/105)

-Rest 1:00-

EMOM x 5 MINUTES

4 Shoulder to Overhead (185/135)

-Rest 1:00-

EMOM x 5 MINUTES

2 Shoulder to Overhead (205/145)

*Option to start heavier and build heavier. See Below.

EMOM 1 – (185/135)

EMOM 2 – (205/145)

EMOM 3 – (225/155)

(No Measure)

GOAL: HEAVY | RPE 6-7 — We have done a similar S2OH cycling piece before but this weight is HEAVY! Take this from the rack so your sole focus can be on the S2OH. Idea is moderate – heavy – heavy+ so if you need to adjust loadings do so accordingly! Remember it’s all in the hips!