Wednesday

12
Sep

Wednesday

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!