CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning.

B. NC60

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Bootstrappers

5 Tempo Air Squats (33X1)

10 Scap Push-Ups

5 Step-Ups

Into…

3 SETS (SINGLE DB FOR EACH MOVEMENT)

5/5 DB Deadlift

5/5 Tempo DB Front Squats (31X1)

5/5 Tempo DB Bent Over Row (31X1)

5 Box Jumps*

*Athletes must step down.

Workout

Metcon (AMRAP – Reps)

5 SETS FOR MAX REPS

1:00 DB Front Squats (Athlete Choice)

1:00 Box Jumps (30/24)*

1:00 DB No Push-Up Renegade Rows

1:00 Hollow Hold

1:00 Rest

*Athlete must step down from the box.

(Score is Reps)

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES*

MIN 1 – 6 Unbroken C2B then Max Distance HS Walk Until :50**

MIN 2 – 9 Unbroken C2B then Max Alt. Pistols Until :50

MIN 3 – Rest

*C2B Must be performed unbroken in both minutes, 5 reps then 9 reps.

**HS Walk Counted in 5′ Sections. Each Section is 5 Reps toward your score.

(Score is Reps)
Goal: High skill combination EMOM with increasing volume of C2B b/t minutes. Looking to remain smooth on the pull-ups the entire EMOM and get comfortable with both the skill combinations as well as the “I just did 5, now I’ve got to do 9”. The rest should allow for successful completion of this EMOM…I do not want you to fail.