CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

AMRAP x 12 MINUTES (EZ Pace)

15/12 Cal Bike

15 Air Squats

10 Barbell Strict Press

5 Kip Swing + Knee Up (dynamic swing)

:30 Walking Rest

Warm-up (No Measure)

10:00 RUNNING CLOCK…

Skill / Mov’t Prep for WZA Online Qualifier Workout. Use this time to get yourself ready to attack the workout full throttle.

B. NC60

Warm-up

Warm-up (No Measure)

3:00 Bike (EZ → MOD → HARD)

Then…

AMRAP x 5 MINUTES

10 Alt. Lunges

5 Controlled Shoulder Kips (keep the swing tight)

10 Med Ball Ground 2 OH

5 V-ups or Tuck-ups

Then…

2:00 Additional Squat Prep…

10 Bootstrapper Squats (slow and controlled)

:30 Bottom of Squat Hold (open ankles, hips, quads)

10 1+¼ Squats (1 full squat, then up/down ¼ then up)

Workout

Metcon (Time)

WZA ONLINE QUALIFIER

Week 2

FOR TIME*

150 Wall Balls (20/14)|(14/10)**

75 Toe To Bar

-20:00 Hard Cap-

*Work can be completed in any order and broken up by athlete in any way.

**10’/9′ for M/F
WZA Adjusted Version:

FOR TIME

100 Wall Balls (14/10)

50 Butterfly Weighted Sit Up (14/10)

-20:00 Hard Cap-

*Work can be completed in any order and broken up by athlete in any way. Please see the official WZA movement standards for the weighted sit-up while holding the WB.

**10’/9′ for M/F

C. STRENGTH / GYMNASTICS

Metcon (8 Rounds for reps)

EMOM x 16 MINUTES

MIN 1 – 15/12 Cal Row

MIN 2 – :40 Ring Muslce-Ups

*Goal for the muscle-up is to accumulate 30-40+ reps across the 8 rounds. Try to avoid single reps, shoot for at least sets of 3+ reps at a time.