Tuesday

18
Sep

Tuesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (1 Rounds for time)

4 SETS

ON A 4:00 RUNNING CLOCK…

Max Distance Run

-Rest 2:00 b/t Sets-

(Score is Lowest Set)

GOAL: EFFORT | RPE 6-7 — I told you we would see some more run intervals. My challenge for you is to start slow and end fast…that means pacing yourself both within each interval (trying to make each minute a bit faster) AND overall from set 1 to set 4. Going off time can be tricky, and as we saw with the rowing intervals, can mess with our mental game. Settle in and recognize you are working for 4:00 regardless and try to increase distance slightly each set!

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

:30 Row @ Mod Pace

4 Lunge + Lunge + Air Squat

4 Up-Downs*

4 V-Ups

*Switch to Burpees @ 3:00.

Strength

Front Squat (8-6-6*)

*Start Moderate and build to Moderate-Heavy.

(Score is Weight)

Week 3 of 9

Workout

“FLATLINE” (AMRAP – Reps)

7 SETS

ON A 2:30 RUNNING CLOCK…

20/15 Cal Row

8 Front Squats (135/95)|(95/65)

Max Burpees Over Bar in Time Remaining…

-Rest :30 b/t Sets-

(Score is Total Reps of Burpees)

KG BB: (60/42.5)|(42.5/30)
NOTE: New Benchmark (Remix of the Classic ‘Death Row’).

C. STRENGTH / GYMNASTICS

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…