Wednesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (12 Rounds for time)

12 SETS

500m Row

-Rest 2:00 b/t Sets-

(Score is Each Set for Time)

GOAL: EFFORT | RPE 4-5 — We are going to start nice and easy on the rower this week. Each 500m should be at your 3k pace. This will seem easy-ish w/ the 2:00 rest b/t sets but this session isn’t about dropping the hammer, it’s about building your consistency and your engine on the rower. This is going to be a long session so make sure you have some time to knock these out!

B. NC60

Warm-up

Warm-up (No Measure)

EVERY 2:00 x 2 SETS

:30 Bike @ Moderate Pace

12 Quad Heel Taps

8 Barbell Strict Press

Max Plank to Pike

Into….

EVERY 2:00 x 2 SETS

:30 Bike @ Hard Pace

12 Slow Alt. Shoulder Taps

8 Barbell Push Press

Max Barbell Flag Pole Stretch*

*Stand the barbell upright. Place hands towards the top collar and walk feet back until a triangle is created w/ feet + arms. Gently leave the head/ shoulder through and feel the stretch through the lats.

Strength

Push Jerk (Moderate 5-Rep)

ON A 12:00 RUNNING CLOCK…

Build to a Moderate 5-Rep

(Score is Weight)

Workout

Metcon (1 Rounds for reps)

5 SETS

25/20 Cal Bike

Immediately into…

Max Unbroken Push Jerks*

*Use 75% of established 5-Rep from strength. Goal is at least 8-12+ reps.

-Rest 1:30 b/t Sets-

(Score is Lowest Reps)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

FOR QUALITY

30-20-10-20-30

DB Bench Press

DB Bent Over Reverse Flyes

Weighted Sit-Ups*

*GHD Optional.

(No Measure)

GOAL: QUALITY | RPE 4-5 — Big back/pec energy! Fun pump sesh to carry you into your rest day. Take your time knocking out SOLID reps, and keep rest time b/t movements minimal. To maximize this session there should be less than :30 rest b/t movements and roughly 1:00 rest b/t full Sets.