Wednesday

14
Feb

Wednesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

FOR QUALITY

Run at EZ Pace for 20:00*

*Run continuously the entire time. Focus on controlled nasal breathing.

(No Measure)
GOAL: QUALITY | RPE 4-5 — Breathe, move, and develop your low-grade ‘I can always sustain this’ gear. Training your nasal breathing in sub-max efforts is essential for calling it on it down the road in more intense efforts. Build your base.

B. NC60

Warm-up

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 – :45 Cal Row

MIN 2 – :45 Double-Push-up Inch Worm

MIN 3 – 12 Squat Jumps*

MIN 4 – 6 V-ups + 6 Hollow Rocks

MIN 5 – 12 Step-ups*

*In the second round, switch Squat Jumps for Tuck Jumps and switch Step-ups for Box Jumps.

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 5 MINUTES

15/12 Cal Row

15 DB Floor Press (50/35)|(35/20)

15 Box Jumps (24/20)

-Rest 1:00 b/t Sets-

*Pick up where you left off each Set.

(Score is Total Rounds + Reps)

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

Finisher

Metcon (Time)

FOR TIME

2-4-6-8-10-8-6-4-2

V-Ups or Tuck-Ups

Hollow Rocks

(Score is Time)

C. STRENGTH / GYMNASTICS

Snatch (1-1-1*)

3 SETS

*Quick singles. No more than :10 between each rep. Use the same weight within each set. Athlete choice for Power or Squat. Follow the loading plan below.

SET 1 – Mod-Heavy

SET 2 – Mod-Heavy+

SET 3 – Heavy

-Rest as Needed b/t Sets-

(Score is Heaviest Weight)

GOAL: HEAVY | RPE 6-7 into… 8-9 — Think of these three sets like this…1.) I def got this aka these are my safety lifts; 2.) these are challenging but I’ve hit these before…90% sure I’m good; and finally, 3.) these are heavy and a bit of a gamble but within the realm of reality.