Tuesday

4
Sep

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 – 12 Slam Ball Lunges + Max Good Mornings

MIN 2 – :45 Up-Downs

MIN 3 – 12 Slam Ball Ground to Overhead + Max OH Hold

MIN 4 – :45 Tempo Air Squats @ 21X1

MIN 5 – 12 Slam Ball Front Squats + Max Plank Hold

MIN 6 – :45 Alt. Groiners

MIN 7 – 12 Slam Balls + Max Sit-Ups

MIN 8 – :45 Barbell Elbow Punches

Strength

Front Squat (10-10-8*)

*Start Light and build to Moderate.

(Score is Weight)

Week 1 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

12 Alt. Back Rack Lunges (95/65)|(65/45)

24 Slam Balls (30/20)|(20/15)

12 Alt. Front Rack Lunges

24 Sit-Ups

(Score is Rounds + Reps)

KG BB: (42.5/30)|(30/20)

KG SB: (15/10)|(10/5)

Optional Cool Down

Metcon (No Measure)

FOR RECOVERY

2-3 SETS

1:00 EZ Row/ Bike

10 Alt. Groiners w/ Thoracic Twist

2:00 Foam Roll Quads

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No Additional Strength. Prep up for tomorrow’s 1-RM Snatch!