Wednesday

11
Feb

Wednesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 35 MINUTES*

400m Run

500m Row

1000m Bike

20 Perfect Push-Ups

30 Sit-Ups

40 Walking Lunges

1:00 Athlete Option**

*Goal is to move steadily for all 35 minutes.

**Athlete Choice (can pick one or mix it up!)…

Hollow Hold or Rocks

Plank Hold or Plank Shoulder Taps

Glute Bridge Hold or Bridge-Ups

Quad Heel Touches

Sit-Thrus

(Score is Rounds + Reps)

B. NC60

Warm-up

Warm-up (No Measure)

PARTNER AMRAP – 4 MIN

P1: Row (Moderate Pace, Nasal Breathing)

P2: Completes (then athletes switch!)

8 Groiners

8 Scap Push Ups

8 Scap Pull Ups

-Rest 1:00-

PARTNER AMRAP – 4 MIN

P1: Row (Moderate to Fast Pace)

P2: Completes (then athletes switch!

8 BB RDL’s

8 BB Hang Muscle Cleans

8 BB Hang Power Cleans

From here, go into a brief 2:00 foam rolling session for the lats and upper back

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

1-2-3-4…and so on

Bar Muscle-Ups

2-4-6-8..and so on

Hang Power Clean (155/105)|(115/75)

-Rest 3:00-

AMRAP x 5 MINUTES

Pick-Up Where You Left Off!

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

3 SETS

30 MB Russian Twists or 15/15 Side Throws

20 Weighted Glute Bridge-Ups (MB or DB)

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

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

(No Measure)