CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME*

10-9-8-7-6

Shoulder to Overhead (135/95)|(95/65)

Up-Downs Over Bar

Immediately Into…

5-4-3-2-1

Shoulder to Overhead (185/135)|(135/95)

Up-Downs Over Bar

*After each set complete 25 ‘Unbroken’ Double Unders. If miss before 25 are completed, start that set of DU back at 0. Max 3 attempts per set then complete 25 reps and move on. No additional penalty.

(Score is Time)

KG BB1: (60/42.5)|(42.5/30)

KG BB2: (85/60)|(60/42.5)””

GOAL: HEAVY | RPE 6-7 — This is too good of a workout to miss so I moved it to Wednesday! Blazing pace to start keeping the S2OH unbroken w/ the lighter bar and stay lateral on the UDOB. The real workout hits during the second piece with the heavier bar. Give yourself enough rest before picking up the bar each set to ensure these stay unbroken as well!

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

:30 Bike @ Moderate Pace

4 KB Deadlifts

4 KB High Pulls

4 Tuck-Ups

Into…

AMRAP x 4 MINUTES

:30 Bike @ Hard Pace

4 Russian KB Swings

4 Mixed Grip Ring Rows

4 V-Ups

Workout

Metcon (Time)

FOR TIME*

200 Russian KB Swings (70/53)|(53/35)

150 Sit-Ups

100/80 Cal Bike

15 Rope Climbs

*Partition as needed to complete all reps.

(Score is Time)

KG KB: (32/24)|(24/16)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

3-4 SETS

10 DB Zottman Curls

15 DB Bent Over Rows

20 Banded Hammer Curls

25 Banded Dante Rows

-Rest 2:00 b/t Sets-

(No Measure)

GOAL: EFFORT | RPE 6-7 — Time to grow that back and those biceps! Goal is to complete these movements unbroken with minimal rest b/t. I would suggest starting with lighter than normal DB’s and Bands to see how the volume goes and then level those up the next set. Good luck, and I hope you brought a tank top for today!