Wednesday

27
Jun

Wednesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (5 Rounds for time)

5 SETS

300/250m Ski Erg

20 Push-Ups*

50ft HS Walk

-Rest 1:1-

*Option to use DB’s for Deficit Push-Ups

(Score is Each Set for Time)

GOAL: EFFORT | RPE 6-7 — Shoulder fatigue to the MAX! Tax the abs/ triceps on the Ski, blow up the chest/ shoulders with push-ups and then work a high skill movement. This should take roughly 2:30-3:30 so you will get PLENTY of rest, which means each effort should be a TOUGH effort where you are really pushing the pace! If no SkiErg work the Rower but prioritize a stronger arm pull rather than the leg drive to work a bit more upper body fatigue!

B. NC60

Warm-up

Warm-up (No Measure)

200m Run

Into…

25ft High Kicks

25ft Quad Pull

25ft Ankle Roll Outs

25ft High Knees

25ft Butt Kicks

Into…

2 SETS ON A 2:00 CLOCK…

100m Run

7 Lunge + Lunge + Air Squat

Max Alt. Groiners in Remaining Time

Workout

“FORREST RUMP” (4 Rounds for time)

4 SETS

ON A 7:00 CLOCK…

800m Run

10 Alt. DB Farmer’s Lunges (50/35)|(35/20)*

10 Toes to Bar*

Rest with Time Remaining…

-No Additional Rest b/t Sets-

*Add 5 Reps each set.

(Score is Each Set for Time)

KG DB: (22.5/15)|(15/10)
NOTE: New Benchmark

Optional Finisher

Metcon (Time)

FOR TIME

20-15-10-15-20

Plate G2OH (45/25)

Straight Leg Sit-Ups

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

1.) ON A 12:00 RUNNING CLOCK…

Build to a Heavy set of the Complex…

1 Clean

+

1 Front Squat

+

1 Power Clean

(Score is Weight)

-Rest As Needed-

Metcon (No Measure)

2.) 5 SETS*

1 Above the Knee Hang Power Clean

+

1 Below the Knee Hang Power Clean

+

1 Power Clean

-Rest As Needed b/t Sets-

*Use 75% of heaviest weight in the complex.

(No Measure)

GOAL: HEAVY | RPE 8-9 into… RPE 4-5 — LIGHTWEIGHT BABAAYYY! This is going to be a simple and fun complex. Keep the bar close, stay patient, and jump into the ceiling for all you’re worth before getting underneath that bar! Aim for 5-6 attempts before the clock beeps! We then transition into some position work really focusing on bracing the lats so we don’t lose power as we extend!