CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

20 ROUNDS FOR TIME

1 Power Clean (185/135)

1 Hang Squat Clean

4 Box Jump Overs (24/20)

(Score is Time)
GOAL: EFFORT | This might be the funnest (word?) workout I’ve programmed in a long time. Barbell will be unbroken for the 1-2 punch then the BJO will be fast AF. Will be a frantic pace to start then it will slow through the middle. Say goodbye to your legs…bye legs!

B. NC60

Warm-up

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 – :45 Bike @ Mod Pace

MIN 2 – 35 Single Unders + 5/5 Ankle Roll Out

MIN 3 – :45 Up-Downs

MIN 4 – 8 Slow Air Squats + 8 Bootstraps

MIN 5 – :45 DBL DB Seesaw Row

Coaches Note — After completion of the Warm-Up keep the DBs and begin the Teaching section.

Workout

Metcon (Calories)

4 SETS ON A 5:00 RUNNING CLOCK…

COMPLETE 2 ROUNDS

10 Ring Rows

20 Jumping Air Squats

30 Double Unders

Then Immediately Into…

Max Cal Bike in Time Remaining…

-No Additional Rest b/t Sets-

(Score is Total Calories)

Finisher

Metcon (AMRAP – Reps)

“TABATA”

8 SETS (:20 ON /:10 OFF)

MOVT 1 – Push-Ups

MOVT 2 – Push-Up Plank

*Alt. Movements for 8 Sets Total.

(Score is Reps of Push-Ups)

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. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.

(No Measure)