Wednesday

21
Mar

Wednesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

Choose Your Adventure! Negative Splits…PICK ONE.

1.) 2000m Row*

*Row must be performed with negative 500m Splits…First 500m is slowest, gets faster in middle and last 500m is fastest.

(Score is Time)

2.) 1600m Run*

*Run must be performed with negative 400m Splits…First 400m is slowest, gets faster in middle and last 400m is fastest.

(Score is Time)
GOAL: EFFORT | RPE 6-7 — Need to do more of this in NCCOMP to be honest. This is a SKILL. It is a skill that is learned through practice. This is how you win workouts. This is how you pace appropriately so that you don’t burn out. If you’ve never done this, you might suffer in this first go round or not pace it perfectly…that’s ok. LEARN AND GET BETTER.

B. NC60

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Bike*

10 Toe Touch Jumping Jacks

8 Elbow Punches

8 Good Morning**

6 Broad Jumps

6 Hollow Rocks

*Round 1 perform Light to Moderate. Round 2 perform Moderate to Hard

**Round 2 Perform Hang Muscle Clean

Strength

Power Clean (Build to a Heavy 1-Rep)

ON A 20:00 RUNNING CLOCK

Week 4 of 8

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

15/12 Cal Bike

9 Hang Power Cleans (165/115)|(115/75)

(Score is Time)

KG BB: (75/50)|(50/35)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – :55 Weighted Double Unders*

MIN 2 – :55 Strict HSPU**

MIN 3 – :55 EZ Cardio

*Use a weighted rope if you have access to one…if not, wear a vest. Goal is to log big sets of unbroken dubs with additional strain.

**Use the second minute to develop or perfect HSPU skill. All options on the table, DB shoulder Press to Strict Deficit HSPU. Pick an option that will challenge & develop you.

(No Measure)
GOAL: QUALITY | RPE 6-7 — We never touch weighted dubs. Not really a concern for us BUT they are a great training tool for shoulder and forearm endurance. The test here is a new, different, and challenging movement right into a strict, shoulder based movement. I want you working for nearly the entire time on all intervals.