Wednesday
CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK…
EZ Bike – Low Intensity Leg Flush
(No Measure)
GOAL: Flush out the legs from yesterday. You can use this as a warm-up / cool down if you’d like depending on how you’re feeling. Practice strong breathing habits…stay controlled and nasal-focused. No big gasping through the mouth. Eyes should stay forward and posture strong. Consistent and intentional pedal stroke for all 10mins.
B. NC60
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
30 Single Unders*
12 Reverse Lunges
10 Scap Pull-Ups
6 Kip Swings
*Switch to Double Unders at halfway.
Skill
Metcon (No Measure)
EMOM x 10 MINUTES
Min 1 – :40 Pistol Squat Practice*
Min 2 – 2-4 Reps of Bar Muscle-Up Practice**
*Pistol Squat Options…
Narrow Stance Air Squats
Lateral Box Step-Ups
Pistol Box Squat
**Bar Muscle-Up Options…
Hips to Bar Kip Drill
Jumping BMU (Focus on Transition)
1 Kip Swing + 1 Hip to Bar + 1 BMU
(No Measure)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
7 Bar Muscle-Ups
30 Air Squats*
49 Double Unders
*14 Alt. Pistols Optional
(Score is Time)
BMU Option 1: Jumping BMU
BMU Option 2: Burpee Chest to Bar Pull-Up
C. STRENGTH / GYMNASTICS
Front Squat (5-3-1+)
*Set 1 @ 75%
Set 2 @ 85%
Set 3 @ 95%
(Score is Weight)
GOAL: Week 4 of 6 for Wendler Cycle. We will deload next week then come back for a new 1-Rep test in 2 weeks. We are working these percentages off of 90% (Training Max) of your Week 1 number. Try to do before your GPP portion.