Wednesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 3 Rope Climbs

MIN 2 – 15-20 GHD Sit-Ups

MIN 3 – 200m Run

(No Measure)

GOAL: EFFORT | RPE 6-7 — This should really feel somewhere b/t a 7-8 on the RPE scale. Each movement should take b/t :40-:50 to complete so you really have to MOVE to get the prescribed work done. Be mindful of the GHD’s if you haven’t done them in a minute, stick with the lower volume number OR lower it further to 12 reps.

B. NC60

Warm-up

Warm-up (No Measure)

TABATA 6 SETS (:20 ON / :10 OFF)

Bike @ Moderate Pace

Into…

1 ROUND

10 Alt. Lunge with PVC Passthrough

8 Cat/ Cows

6 Alt. V-Ups

4 Push-Up to Pike

Into…

1-2 ROUNDS (Time Permitting)

10 PVC Overhead Squats

8 PVC Behind the Neck Push Press

6 V-Ups

4 PVC Snatch Deadlift

Strength

Metcon (Weight)

EVERY 1:30 x 6 SETS*

1 Snatch Deadlift

+

1 Hang Snatch

+

1 Snatch

*Option to complete Squat or Power. Start light and build up to and past workout weight.

(Score is Weight)

Workout

Metcon (1 Rounds for reps)

5 SETS

15/12 Cal Bike Sprint

-Rest :30-

Max Unbroken Power Snatches (Athlete Choice, Moderate)*

-Rest 2:00 b/t Sets-

*Goal is 7-10+ Reps. Barbell can not stop anywhere except the overhead position. Barbell must move up and and down the body continuously. Barbell can stop in OH position for no more than :02.

(Score is Lowest Reps)

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

C. STRENGTH / GYMNASTICS

Metcon (Weight)

5 SETS

6 Tempo Strict Press @20X1

12 Bent Arm DB Lateral Raises

-Rest 2:00 b/t Sets-

(Score is Weight)

GOAL: EFFORT | RPE 6-7 — Nothing fancy here, just a little shoulder work. Keep weight Moderate and really nail the tempo with the SP. If you’ve never done the Bent Arm Lateral Raises start light and slow to feel the movement out and then you can grab some heavier DB’s if able!