Tuesday

31
Jul

Tuesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

2 SETS FOR QUALITY

2:00 EZ Bike

10/10 Banded Pallof Press

20 Alt. Banded Deadbugs

400m Jog

10/10 KB Upright Row

20 KB Front Raises

-1:00 Walking Rest b/t Sets-

(No Measure)

GOAL: QUALITY | RPE 4-5 — Flow and glow today folks. The rest of the week is going to be hot and heavy so let’s work on some banded work and a little shoulder rehab after the Snatches from today’s Metcon. Lighter is better with both the band and the KB. On the Bike. Run practice nasal breathing to really work on keeping the pace easy and breezy.

B. NC60

Warm-up

Warm-up (No Measure)

2 ROUNDS

200m Run

8 Lunges + PVC Passthrough

8 PVC Deadlifts

8 Hollow Rocks

Into…

2-3 ROUNDS

100m Run

8 Barbell Behind the Neck Press

8 Step-Ups*

8 Up-Downs

*Switch to Box Jumps on 2nd Round

Strength

Metcon (Weight)

EVERY 1:30 x 6 SETS*

1 Snatch High Pull

+

1 Hang Power Snatch

+

1 Power Snatch

*Start Moderate-Light and build up to Moderate-Heavy.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

1 Power Snatches (155/105)|(115/75)*

15 Box Jumps (24/20)

100m Run

*Add 1 rep of Power Snatch after every full round (1,2,3,4 and so on…).

(Score is Rounds + Reps)

KG BB: (70/47.5)|(52.5/35)

Optional Finisher

Metcon (No Measure)

2-3 SETS

8/8 Single Leg Glute Bridge-Up

-Immediately Into-

15 DB Glute Bridge-Ups

-Immediately Into-

:45 Glute Bridge Hold

-Rest as Needed b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

ON A 12:00 RUNNING CLOCK…

Build to a Heavy set of the below Complex…

1 Snatch Balance

+

1 Overhead Squat

(Score is Weight)

GOAL: QUALITY | 6-7 — Think of this as a primer for the METCON workout. This is labeled as QUALITY, but it should also be considered HEAVY-ish. We want to build well past out workout weight. Even though we aren’t squatting in the workout we should still be practicing FAST lockouts and get comfortable getting low, rather than getting wider with the feet! Only go as heavy as your technique allows.