Wednesday

22
Aug

Wednesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 22 MINUTES

30/25 Cal Bike

20 GHD Sit-Ups

10 Strict Chest to Bars

(Score is Rounds + Reps)

GOAL: QUALITY | RPE 4-5 — Don’t go full send on this one today. It’s already been a long week and the second half is going to come at your STRONG. This is meant to be a chill “”recovery”” session where you can flush the legs while also getting some abs/ strict pulling strength work in. Keep the C2B’s to 2-3 sets or adjust to strict Pull-Ups so you can keep moving!

B. NC60

Warm-up

Warm-up (No Measure)

1 ROUND (3:00 CAP)

25’ High Knees

25’ Butt Kickers

25’ High Skips

25’ Quick Skips

100m Run

Into…

AMRAP x 5 MINUTES

6 Samson Lunges

6/6 DB Arnold Press

6 Broad Jumps

6 Push-Up to Pike

Workout

Metcon (AMRAP – Reps)

4 SETS

ON A 4:00 RUNNING CLOCK

400m Run

20 Alt. DB Farmers Lunges (50/35)|(35/20)

Max Handstand Push-Ups in Time Remaining…

-No Additional Rest b/t Sets-

(Score is Total Reps)

KG DB: (22.5/15)|(15/10)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

Post Workout Skill

Metcon (No Measure)

3 SETS

50′ Bear Crawl

8-12 Piked Wall or Box Shoulder Taps

:30 Wall Handstand Hold*

*Free Standing HS Hold Optional.

-Rest As Needed b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 1 Hips to Rings + 2 Ring Muscle-Ups

MIN 2 – :40 of Pistol Practice*

MIN 3 – EZ Cardio Choice

*Pistol Practice Options

Alt. Single Leg Box Squats

Banded Pistols

Candlestick “Rolling” Pistols

Slow Alt. Pistol Squats

(No Measure)

GOAL: QUALITY | RPE 4-5 — We have an EXCITING working coming up on Saturday so we are going to use today as a little bit of a primer! Work on the aggressive hips/ fast sit-thru for the RMU, get reacquainted with the pistol (or find adjustments that you can use for Sat), and use the EZ cardio as a reset. Don’t crush yourself, quality over everything so we can drop the hammer Saturday!