Wednesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

3 SETS FOR QUALITY

800m Run*

-Walking Rest 1:1-

*Nasal Breathing only.

(No Measure)

GOAL: EFFORT | RPE 4-5 — Week has been pretty rough AND the metcon today is going to be no different. The intent of these intervals is to get you outside, flush the legs, and work on the ever elusive nasal breathing. Don’t worry about speed, worry about keeping HR in control and really try to maintain nasal breathing the entire time.

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

5 Up-Downs

5 Scap Pull-Ups

5 Ring Rows

:30 Plank Hold

Into…

AMRAP x 3 MINUTES

3 Barbell RDL

3 Barbell Bent Over Row

3 Barbell High Pulls

3/3 Elbow Punches

Skill

Metcon (No Measure)

1.) 2 SETS

7-10 False Grip Ring Rows

:10 Top of the Ring Hold

:10 Bottom of the Ring Hold

-Rest As Needed b/t Sets-

Into…

2 SETS

3 Ring Transition Drills

-Rest As Needed b/t Sets-

(No Measure)

-Rest as Needed Before Part 2-

2.) 2 SETS

1 Ring Kip Swings

+

1 Hips to Rings

+

1 Ring Muscle-Up

(No Measure)

Workout

Metcon (AMRAP – Reps)

AMRAP x 10 MINUTES

1-2-3-and so on…

Ring Muscle-Ups

Power Cleans (205/145)|(145/100)

(Score is Total Reps)

KG BB: (90/65)|(65/45)

MU Option 1: Jumping Muscle-Up

MU Option 2: Burpee Chest to Bar Pull-Up

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 30:00 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 30:00 RUNNING CLOCK…

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