CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

3 ROUNDS FOR QUALITY

20/15 Cal Bike

12 Plate Curl to Press (Athlete Choice, Mod)

12 Slow Banded Dante Rows

20/15 Cal Row

12 Plate Good Mornings

12 Slow Banded Face Pulls

20/15 Cal Ski

200ft Single Arm Plate Waiter Carry*

12 Supinated Band Pull-Aparts

*Switch arm at 100ft.

(No Measure)

GOAL: QUALITY | RPE 2-3 — Recovery piece to give you some TLC post leg obliteration in Metcon and to set you up for a solid rest day. Plate and band tension should remain moderate and allow you to flow without really having to stop moving. Lighter is better today to take the body through various ROMs and just get a light sweat on.

B. NC60

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – 100m Run + Max Bootstraps

MIN 2 – :45 Lunge + Lunge + Air Squat

MIN 3 – 10 Up-Downs + Max Cat/Cow

MIN 4 – :45 Cossack Squats

Strength

Back Squat (1×5 / 1×5 / 1×5*)

1×5 @ 40%

1×5 @ 50%

1×5 @ 60%

*Based off of 90% of Heavy 1-Rep. This is a Deload Week.

Week 8 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

5 SETS*

AMRAP x 3 MINUTES

12 DB Goblet Squats (50/35)|(35/20)

8 Alt. DB Goblet Lunges

100m Run

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

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

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.

or…

ON A 20:00 RUNNING CLOCK…

Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…