CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP x 25 MINUTES
40/30 Cal Row
30/25 Cal Ski
20/15 Cal Bike
(Score is Rounds + Reps)
GOAL: EFFORT | RPE 6-7 — Depending on how you’re feeling this might feel like a 6-7 or it might feel closer to a 4-5 on the RPE scale. Either way the goal is constant movement for all 25:00 and working on consistent pace for each movement. The second half of the week is going to be brutal!
B. NC60
Warm-up
Warm-up (No Measure)
200m Run @ Mod Pace
Into…
AMRAP x 5 MINUTES
5 Slam Ball Narrow Stance Front Squats
5 Slam Ball Ground to Overhead
5 Jumping Pull-Ups
5 V-Ups
Into…
200m Run @ Hard Pace
Extended Warm-up
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 – :40 Bar Muscle-Up Practice*
MIN 2 – :40 Pistol Practice**
MIN 3 – EZ Row
(No Measure)
*Bar Muscle-Up Options:
3 Dynamic Kip Swings + 2 Hips to Rig
2-3 Jumping Bar Muscle-Ups
1-2 Bar Muscle-Ups
**Pistol Options:
Narrow Stance Squats
Alt. Single Leg Rig Assisted Pistols
Alt. Heel Elevated Pistols
Workout
Metcon (Time)
FOR TIME
800m Run
Immediately Into…
10 ROUNDS
4 Bar Muscle-Ups
6 Alt. Pistols
8 Slam Balls (30/20)|(20/10)
Immediately Into…
800m Run
(Score is Time)
KG SB: (15/10)|(10/5)
BMU Option 1: Jumping BMU
BMU Option 2: Chest to Bar Pull-Ups
Pistol Option 1: Narrow Stance Squats
Pistol Option 2: Alt. Heel Elevated Pistols
C. STRENGTH / GYMNASTICS
Metcon (1 Rounds for time)
PICK ONE OF TWO…
1.) 5 SETS
100ft Sled Pull Sprint (@ 1.5x BW)
20 Alt. D-Ball Shoulder to Overhead (100/80)
100ft Sled Sprint
-Rest 3:00 b/t Sets-
(Score is Slowest Set)
Or…
2.) 5 SETS
100ft DBL KB Front Rack Lunge (70/53)
12 Power Cleans (165/115)*
100ft DBL KB Front Rack Lunge
*Must be done in singles.
-Rest 3:00 b/t Sets-
(Score is Slowest Set)
GOAL: SPRINT | RPE 8-9 — This is going to be one of those kind of workouts where you start to taste the iron in the back of your throat. Those sled pushes NEED TO BE FAST, that means full send and if you need to lower weight on the sled to accomplish this do so, same with the Lunges, quick steps! The middle movement for either option should be Mod Weight and done with a quick drop and pick back up again. Try to keep the rounds at a blistering pace because you get plenty of rest!