CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit “Daniel” hard. Goal is 2-3 sets max on the Pull-ups and unbroken on the Thrusters.

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

100m Run

10 Scap Pull-ups → 5 Tight Kip Swings → 5 Big Kip Swings

10 Partner Wall Squats *

10 Inch Worms + Push-up

*Athletes face each other with about 1ft between them, hands up overhead, active shoulders. Without touching each others’ hands, have your athletes squat, trying to maintain the active shoulder position with each squat.

Then grab out a barbell and go through for quality…

5 Elbow Punches/arm

5 Strict Press

5 Front Squat

5 Push Press

Workout

Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here

Cool Down

Warm-up (No Measure)

FOR RECOVERY

Team 400m Walk Focus on Calm Nasal Breathing

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

7 Power Snatch (115/75)

14 Burpees Over Bar

-Rest 2:00-

AMRAP x 5 MINUTES

5 Power Snatch (135/95)

10 Burpees Over Bar