CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No additional Conditioning. Get after the NCCOMPETE workout of the week with your class or a few buddies! Don’t forget to log your score on Instagram @nc.fit! LET’S GO.

(No Measure)

B. NC60

Warm-up

Warm-up (No Measure)

4 Sets (10:00 CAP)

200m Run

10/10 KB RDL

7/7 KB Russian Swing

10 Step-Ups*

7 V-Ups

*Sets 3/4 switch to Box Jumps

Coaches Note – After completion of the Warm-Up, KBs can be put back and Barbells brought out

Strength

Deadlift (1×5 @ 85%)

1×5 @ 65%*

1×5 @ 75%

1×5 @ 85%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Week 5 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

AMRAP x 10 MINUTES

15-12-9

Deadlift (315/205)|(205/145)

Box Jumps (30/24)

(Score is Reps)

KG BB: (143/93)|(100/70)
*This workout is part of our NCCOMPETE “mini-comp” for July. This is workout 2 of 3 that athletes can perform with a “competition mindset”. Next week is the final workout! Check out @nc.fit on Instagram to compare your scores.

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (3 Rounds for reps)

3 SETS FOR MAX REPS*

Strict Pull-Ups**

Strict HSPU**

Unbroken Tempo Ring Rows (1111)

Unbroken Tempo Push-Ups (1111)

-Rest 2:00 b/t Sets-

*Rest no more than :30 between movements

**Must come to “”Full Stop”” at in the hang position for the Pull-Up and a “Full Stop” in the bottom position of the HSPU.

(Score is Reps in Each Set)
GOAL: QUALITY | Louder for the people in the back? STRICT IS STRONG. If you have command and mastery of you strict movements, all of your dynamic movements will improve. Of course there are skill elements involved in the kipping that aren’t present in the strict; however, I’ve never met anyone with 10+ strict pull-ups who didn’t have 30+ kipping pull-ups once they nailed the skill. Do the work.