Wednesday
CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (No Measure)
EMOM x 25 MINUTES
MIN 1 – :45 EZ Cardio Choice
MIN 2 – :45 Box Step-Ups (24/20)
MIN 3 – :45 EZ Cardio Choice
MIN 4 – :45 Alt. Plate Around the World (Athlete Choice, Light)
MIN 5 – :45 Plank Hold
(No Measure)
GOAL: QUALITY | RPE 4-5 — Just move and recover kinda day. If you want to push the pace on the machines you can, otherwise work the nasal breathing and just move. This should get you a light sweat but help the body recover for the rest of the week and our amazing NCMETCON Benchmark!
B. NC60
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
MIN 1 – :40 Bike @ Mod-Hard Pace
MIN 2 – :20 Slam Ball Ground to Overhead + :20 Step-Ups*
MIN 3 – :20 Hollow Hold + :20 Glute Bridge-Up
*Switch to Slam Balls and Box Jump on Second Round
Strength
Power Clean (Heavy 3-Rep TNG )
ON A 12:00 RUNNING CLOCK…
Build to a Heavy 3-Rep TNG Power Clean
(Score is Weight)
Workout
“THE HILLS HAVE THIGHS” (Calories)
EMOM x 24 MINUTES
MIN 1 – Complete 1 Round*
MIN 2 – Max Cal Bike
MIN 3 – Rest
*1 Round:
1 Power Clean (100% of 3-Rep Power Clean)
4 Box Jumps (24/20)
12 Slam Balls (30/20)|(20/10)
(Score is Total Cals)
KB SB: (15/10)|(10/5)
NOTE: New Benchmark.
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…