Wednesday

26
Sep

Wednesday

Announcements

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CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (1 Rounds for time)

6 SETS

800m Run

-Rest 1:1-

(Score is Slowest Set)

GOAL: EFFORT | RPE 6-7 — Last week you were at the mercy of the clock, but this week you get to forge your own destiny. Times should be roughly 4:00 or below so you will be going for about the same distances but we still want to be mindful of pacing. Implement the same strategy of increasing pace e/ 200m and try to stay within :05-:10 of your previous run!

B. NC60

Warm-up

Warm-up (No Measure)

EMOM x 7 MINUTES

MIN 1 – 100m Run + Max Tuck Hold

MIN 2 – 12 Slow Scap Push-Ups + 12 Alt. Shoulder Taps

MIN 3 – 100m Run + Max Plank Hold

MIN 4 – 10 Strict Press + Max Up-Downs

MIN 5 – 100m Run + Max Hollow Hold

MIN 6 – 10 Push Press + Max Burpees

MIN 7 – 200m Run

Strength

Metcon (Weight)

EVERY 2:00 x 4 SETS*

2 Pausing Split Jerks**

-Rest As Needed b/t Sets-

*All working sets should be a Mod-Heavy weight.

**Pause for :02 in bottom of dip.

(Score is Weight)

Week 4 of 9

Workout

Metcon (Time)

FOR TIME

10 Push Jerks (155/105)|(115/75)

30 Burpees

10 Push Jerks

600m Run

30 Burpees

10 Push Jerks

90 Sit-Ups

600m Run

30 Burpees

10 Push Jerks

(Score is Time)

KG BB: (70/47.5)|(52.5/35)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

“QUADRATIC EQUATION”

3-4 SETS

10/10 DB Goblet Front Foot Elevated Curtsey Squats (Athlete Choice, Heavy)

20 Alt. Jumping Lunges

20 DB Weighted Glute Bridge-Ups

-Immediately Into-

:30 DB Weighted Glute Bridge Hold

-Rest As Needed b/t Sets-

(No Measure)

GOAL: EFFORT | RPE 6-7 — RUMP PUMP! This is going to BLAST the hammies and the glutes so get ready! Try to use a 3-4″ plate elevation for the Curtsey Squats while using a HEAVY DB that is extremely uncomfortable to hold for all 20 reps. Try to transition b/t movements with minimal rest to really light yourself up. I would recommend taking lots of rest and sitting on a Bike and EZ pedaling for 3:00-ish minutes before diving back in!