CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

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 as final piece of the day or as recovery long after training. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.

(No Measure)

B. NC60

Warm-up

Warm-up (No Measure)

4 Sets (10:00 CAP)

200m Run

12 Step-Ups*

10 Scap Push-Ups

8 Slow Perfect Push-Ups

6 Slow Dead Bugs

*Sets 3/4 Step-Ups turn to Box Jumps

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

5 Box Jumps (30/24)

10 Hand Release Push-Ups

15 Sit-Ups*

*GHD Optional

(Score is Rounds + Reps)

Finisher

Metcon (Time)

FOR TIME

100 DB Heel Taps

(Score is Time)

C. STRENGTH / GYMNASTICS

Deadlift (1×5 @ 60%)

1×5 @ 40%*

1×5 @ 50%

1×5 @ 60%

*Based off of 90% of Heavy 1-Rep

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

Week 8 of 9

(Score is Weight)

GOAL: QUALITY | Making sure we get our DL deload in for the week from NCMETCON. If you are feeling froggy and looking for an additional challenge, add a :03 slow lower to each set. Do not add any additional loading.

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
*Option to complete Power or Full Squat. If you have never done this workout with Full Squat, try it today.

GOAL: SPRINT | Very interesting workout based on the diverse strategies we see employed by top performers. At the absolute HIGHEST level, we are seeing athletes do 15-25 reps unbroken then finishing with fast singles (on the ladies side, we’ve seen 30 unbroken from a few competitors). The outliers aside, there are 3 main strategies and both can be effective…1.) big set / small set / singles to finish; 2.) small set to start then fast singles; and 3.) fast singles from the jump!