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!