Wednesday

2
Aug

Wednesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
GOAL: EFFORT | Honestly this is right on the borderline of Effort & Sprint. For the fittest, this is pretty much all out. Can you run at 90% and sprint the light / low volume compliment movements. For those who struggle with running or will need to break up the movements, pacing the run to 75-80% is the better route. Nowadays however, this workout generally comes down to how fast can you run…because you know most competitors are going UB on the KB and PU.

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

10/8 CAL Row

7/7 SA DB Sumo Deadlift

7/7 SA DB Swing

7/7 SA DB Arnold Press

10 Alt. V-Ups
Coaches Note — After completion of the Warm-Up, DB can go away and athletes can grab a Barbell.

Strength

Deadlift (1×3 @ 90%)

1×3 @ 70%*

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

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

Week 6 of 9

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

25/20 Cal Row

25 Burpee to Plate**

25 DBL DB Snatch (50/35)|(35/20)

25 Burpee to Plate

25/20 Cal Row

(Score is Time)

KG DB: (22.5/15)|(15/10)

*This workout is part of our NCCOMPETE “mini-comp” for July. This is the FINAL workout, 3 of 3, that athletes can perform with a “competition mindset”. Check out @nc.fit on Instagram to compare your scores.

**Burpee to Plate should be performed to a standard 45/25 rubber bumper plate (not a comp plate).

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Banded Hamstring Stretch (R)

2:00 Banded Hamstring Stretch (L)

2:00 Foam Roll Hamstring

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. Perform after your GPP and Strength. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.

(No Measure)