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)