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…