Tuesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

ON A 30:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

or…

ON A 30:00 RUNNING CLOCK…

Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…

B. NC60

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – 10 Step-Ups + Max Groiners

MIN 2 – 10 Empty Barbell Deadlifts + Max Cat/ Cow

MIN 3 – 10 Scap Push-Up + Max Calf Raise

MIN 4 – 10 Glute Bridge-Ups + Max Hold

Extended Warm-up

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 3 Deadlifts*

MIN 2 – 4-6 Box Jumps or Step-Ups

MIN 3 – :50 EZ Cardio Choice

*Start Moderate and end at or slightly past workout weight.

(No Measure)

Workout

“21 JUMP STREET” (Time)

10 ROUNDS FOR TIME

3 Deadlifts (275/185)|(185/135)

6 Bar Facing Up-Downs

12 Box Jump Overs (24/20)

(Score is Time)

KG BB: (125/85)|(85/60)
NOTE: New Benchmark.

C. STRENGTH / GYMNASTICS

Metcon (Weight)

EVERY 1:30 x 10 SETS

1 Clean Pull

+

1 Power Clean

(Score is Weight)

GOAL: HEAVY | RPE 6-7 — We haven’t done a barbell complex in some time and with use closing on in starting the new Oly cycle in the METCON I wanted everyone to get some touches on the bar again! If the complex doesn’t feel snappy stay at the weight you are at until it does feel snappy as opposed to continuing to add load. Work smarter here people!