Wednesday
CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 – 1 Big Kip Swing + 1 Hips to Ring + 1 Ring Muscle-Up
MIN 2 – :40 Alt. Pistol Practice
MIN 3 – :40 Max HS Hold
(No Measure)
GOAL: QUALITY | RPE 4-5 — Skill focused conditioning. MIN 1 is prepping for our Friday piece. We saw Pistols the other week so including some practice to continue to get touches on this movement will be important. If still working towards full Pistols work on Single Leg Box Squats (low box) or Rollup Pistols. We are familiar with the HS Walk, but the hold is something we don’t always train. If you can tape out a box to try and stay in that will really hold you accountable and ensure your hold doesn’t turn into a walk!
B. NC60
Warm-up
Warm-up (No Measure)
3 ROUNDS
30 Calf Raises → 50 Single Unders → 50 Double Unders*
10 Scap Pull Ups → 10 Kip Swings → 10 Knees to Check or TTB
10 Push Presses W/ Empty Barbell
*This means, RD1 you do 30 Calf Raises, RD2 you do 50 Singles unders and RD3 you do 50 Double unders.
**Take about 7 minutes for the general warm-up, if this warm-up takes less than 7 minutes for you to complete///do some general mobility exercises for shoulder opening, external rotation.
Strength
Metcon (Weight)
4 SETS*
1 Push Jerk
+
1 Split Jerk
-Rest As Needed b/t Sets-
*Start Moderate and build to at least second workout weight.
(Score is Weight)
Week 3 of 9
Workout
Metcon (Time)
FOR TIME
4 ROUNDS
5 Push Jerks (155/105)|(115/75)
10 Toes to Bar
50 Double Unders
-Rest 2:00-
3 ROUNDS
4 Push Jerks (185/135)|(135/95)
8 Toes to Bar
40 Double Unders
-Rest 2:00-
2 ROUNDS
3 Push Jerks (205/145)|(145/100)
6 Toes to Bar
30 Double Unders
(Score is Total Time)
KG BB1: (70/47.5)|(52.5/35)
KG BB2: (85/60)|(60/42.5)
KG BB3: (90/65)|(65/45)
C. STRENGTH / GYMNASTICS
Metcon (Weight)
20-15-12-10-10*
Supinated Bent Over Rows
*Start Light-Moderate and build to a Moderate-Heavy weight. Superset each set with 100m KB Farmer Carry (Heavy) + 15 Ring Face Pulls.
-Rest As Needed b/t Sets-
(Score is Weight)
GOAL: EFFORT | RPE 4-5 — Lots of lat/ back/ grip work coming at you! Let’s prioritize NOT hitching with the body and staying rigid in that bent over position. Carry should make you question whether or not you can make it the full 100m, so maybe level up your KBs from normal weights. Face Pulls will have you a bit more upright and if you’d prefer to use a band instead of rings do so!