CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

GENERAL WARM-UP

2:00 Row

30 Mountain Climbers

20 Shoulder Taps

10 Alt. Groiner + Twist

10 Cossack Squats

5 Squat Inch Worms + Push-Ups

10 BB Elbow Punches

5 BB OH Press + :10 OH Hold

Into…

SPECIFIC WARM-UP

3 ROUNDS

:40 Row

6 Up-Downs

8 Reps of Thruster Prep*

*R1: Front Squats / R2: Front Squat + Push Press / R3: Thruster

Strength – All

Thruster (ON A 12:00 RUNNING CLOCK…

Build to a 3-Rep Moderate-Heavy Thruster

)

(Score is Weight)

Workout of the Week – Performance

“MYMC 23.3” (Time)

3 ROUNDS FOR TIME
300/250m Row
21 Thrusters (95/65)*
15 Up-Down Over Bar

*Thrusters reduce each round. R1 = 21 / R2 = 15 / R3 = 9.

(Score is Time)

KG BB: (42.5/30)
NOTE — MYMC = Mid-Year Mini-Comp…a 3-week mid-year challenge we run at NCFIT in the middle of the programming year. This week and next week athletes will see (2) past MYMC workouts. The 2024 Mid-Year Challenge workouts will show up on 6/14, 6/21, 6/28.

Workout of the Week – Fitness

“MYMC 23.3 (FITNESS)” (Time)

3 ROUNDS FOR TIME
250/200m Row
21 Thrusters (65/45)*
15 Up-Down Over Bar

*Thrusters reduce each round. R1 = 21 / R2 = 15 / R3 = 9.

(Score is Time)

KG BB: (30/20)
NOTE — MYMC = Mid-Year Mini-Comp…a 3-week mid-year challenge we run at NCFIT in the middle of the programming year. This week and next week athletes will see (2) past MYMC workouts. The 2024 Mid-Year Challenge workouts will show up on 6/14, 6/21, 6/28.

Partner Workout Option

IN TEAMS OF 2… (Distance)

AMRAP x 12 MINUTES

8 Thrusters (Athlete Choice)

8 Up-Downs Over Bar

*P1 works while P2 completes Max Meter Row. Once a full round is complete partners switch.

(Score it Total Meters)

Optional Cool Down – All

FOR QUALITY (No Measure)

1:00/1:00 Empty Barbell Quad Smash

1:00 Childs Pose

5/5 Half Kneeling Weighted Hip Shift*

*One knee in a kneeling position, the other leg is out at a 45-degree angle with toe pointed out, foot flat on the ground. Hold a KB in front or behind and maintain a tall chest. Shift towards the front foot and make sure the knee tracks in line with the toes.

(No Measure)