Tuesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (2 Rounds for distance)

2 SETS

5:00 Row Max Meters

-Rest 2:30-

3:00 Row Max Meters

-Rest 1:30-

1:00 Row Max Meters

-Rest 3:00 b/t Sets-

(Score is Total Meters for Each Set)

GOAL: EFFORT | RPE 6-7 — Pacing will be crucial on this one! 5:00’s should be @ :07 off 3k Average, 3:00 intervals should be @ 3k Average, and 1:00 interval should be :05 below 3k Average. Get after it!

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

3 Inchworms + Push-Up

4 Scap Push-Up to Pike Position

5 Bootstrappers

Into…

AMRAP x 5 MINUTES

5 Up-Downs + Alt. Shoulder Tap

5/5 Single Arm Arnold Press

5 Jumping Air Squats

Strength

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – :40 Wall/Box Hollow Body Hold

MIN 2 – Complete one of the below options…

Option 1:

3-5 Deficit Handstand Push-Ups

Or…

Option 2:

3-5 Handstand Negatives

Or…

Option 3:

3-5 Slow DB Strict Press (:03 Lower)

(No Measure)

Workout

Metcon (Time)

FOR TIME

50 Burpees

Immediately Into…

8 ROUNDS

5 Handstand Push-Ups*

7 Back Squats (115/75)|(75/55)

Immediately Into…

50 Burpees

(Score is Time)

KG BB: (52.5/35)|(35/25)

*Option for Strict Handstand Push-Ups.

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

C. STRENGTH / GYMNASTICS

Metcon (1 Rounds for reps)

“DROP SET DOOMSDAY”

3 SETS*

Complete Max Reps of Seated DB Strict Press at the below weights…

Weight 1: (50/35) or (40/25)

Weight 2: (35/20) or (30/15)

Weight 3: (20/15) or (15/10)

*As soon as you reach failure on one DB weight, move right into pressing with the next load. 1 SET = max reps at all 3 weights.

-Rest 2:30 b/t Sets-

(Score is Reps of Lowest Set)

GOAL: EFFORT | RPE 6-7 — This is going to burn. Pick a weight for the first number that you can get at least 10 reps of and go! As soon as you reach failure, try to get one more rep, put those DB’s down, pick up the next set and get back to work. There should be almost no rest b/t DB changes. Enjoy your new shoulders!