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.