Wednesday
CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 – Goat #1
MIN 2 – :50 Moderate Pace Cardio (Athlete Choice)
-Rest 2:00-
EMOM x 10 MINUTES
MIN 1 – Goat #2
MIN 2 – :50 Moderate Pace Cardio (Athlete Choice)
*Goal for the “Goat” in both sessions is to pick a challenging skill movement or a movement that you “don’t love” and move with purpose for a small amount of reps. This is practice…do not turn this into a metcon. Mind-muscle connection and allowing yourself to connect the dots on these movements is key. The moderate pace cardio should keep the sweat going and allow you to mentally reset between each skill practice set.
(No Measure)
B. NC60
Warm-up
Warm-up (No Measure)
3 ROUNDS
10/10 Moose Antlers
10 Hollow Rocks
10 Supermans
Into…
3 ROUNDS
10 Scap Pull-Ups
10 Scap Push-Ups
10 Empty Barbell Good Mornings
10 Alt. Elbow Punches
Skill
Metcon (No Measure)
EMOM x 10 MINUTES
MIn 1 – 2 Ring Pull-Ups + 2 Kip Swings + 2 Hips to Ring
Min 2 – 3 Power Cleans (Building from Moderate to Moderate-Heavy)
(No Measure)
Workout
“UPPERCUT” (AMRAP – Rounds and Reps)
ON A 12:00 RUNNING CLOCK…
20 Ring Muscle-Ups
Then in the remaining time…
2 ROUNDS
7 Power Cleans (135/95)|(95/65)
7 Lateral Burpees Over Bar
into…
2 ROUNDS
5 Power Cleans (155/105)|(115/75)
7 Lateral Burpees Over Bar
into…
AMRAP in remaining time of…
3 Power Cleans (185/125)|(135/95)
7 Lateral Burpees Over Bar
No other rep or weight changes in workout.
*New NCFIT Classic Workout!
(Score is Rounds + Reps)
C. STRENGTH / GYMNASTICS
Metcon (Weight)
E2MOM x 14 MINUTES
MIN 1 & 2 – Heavy Set of 5 Bench Press (Building)*
MIN 3 & 4 – Heavy Set of 5 Deadlift (Building)**
*After each set of Bench Press…perform (1) Max Set of Unbroken Strict Push-Ups
**After each set of Deadlift…perform (1) Max Set of Unbroken Strict Pull-Ups
(Score is Weight)
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on body…5:00 specifically on chest / shoulders and 5:00 specifically on the hamstrings / psoas.
(No Measure)