Wednesday

7
Mar

Wednesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No additional Conditioning.

B. NC60

Warm-up

Warm-up (No Measure)

EMOM X 8 MINUTES

MIN 1 – :40 Single Unders

MIN 2 – 8 DB Push-Ups (Push-Ups on DBs)*

MIN 3 – :10 second dead hang + 5-10 Hanging Knee Raises

MIN 4 – 8 No Push-Up Renegade Row**

*Athletes can also perform the Push-Up on their Knees (Use DBs that are 50-75% of Workout Weight for the Warm-Up)

**Athletes start in a high plank. They will row the DB same action as a Ring Row and alternate arms (this will be 4 per arm)

Workout

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES*

MIN 1 – 50 Double Unders

MIN 2 – 15 Toes to Bar

MIN 3 – Max DB Renegade Rows (50/35)|(35/20)

MIN 4 – Rest

*All work in MIN 1 & 2 must be completed by :50 mark. Option for ‘Unbroken’ reps for MIN 1 & 2.

(Score is Lowest Reps)

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

Post-Workout Strength

Metcon (No Measure)

3 SETS FOR QUALITY

12-15 Incline DB Bench Press (Athlete Choice, Heavy)

Immediately Into…

1:30 Push-Up Plank

-Rest 1:30 b/t Sets-

(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.

(No Measure)