Wednesday

25
Jul

Wednesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

ON A 15:00 RUNNING CLOCK…

EZ Bike/Row/Walk. This is meant to be recovery to flush the body, nasal breathing is highly encouraged. Just move, we have more work to do tomorrow!

-Then-

ON A 15:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)

B. NC60

Warm-up

Warm-up (No Measure)

200m Run

Into..

2 SETS

10 Ring Rows

10 Scap Pull-Ups

10 Push-Up to Pike

10 Samson Lunges

Into…

2 SETS

8 Jumping Pull-Ups

8 Small Kip Swings

8 Hand Release Push-Ups

8 Jumping Air Squats

Workout

“CINDY-RELLA” (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

3 Strict Pull-Ups

6 Feet Elevated Plate Push-Ups

9 Plate Front Squats (Athlete Choice)

-Rest 1:30-

AMRAP x 7 MINUTES

4 Chest to Bar Pull-Ups

8 Hand Release Push-Ups

12 Jumping Air Squats

-Rest 1:30-

AMRAP x 8 MINUTES

5 Pull-Ups

10 Push-Ups

15 Air Squats

(Score is Total Rounds + Reps)
NOTE: New Benchmark.

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 1 Hips to Ring + 1 Ring Muscle-Up

MIN 2 – 4-6 Thrusters*

MIN 3 – EZ Row/ Bike/ Ski

*RND 1 = 95/65

RND 2 = 115/75

RND 3 = 135/95

RND 4 = 155/105

(No Measure)

GOAL: QUALITY | RPE 4-5 — This is meant to be prep for Friday’s Final MYMC workout. Let’s work some last minute transition work on the rings, and really use the lats to float yourself up there. Build up to and past the workout weight and practice Squat Cleaning the first rep! You should come out of this feeling confident and READY TO ROCK on Friday!