CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

10 PVC Pass Thrus

50 Single Unders

10 Barbell BTN Snatch Grip Strict Press

5 Push-Up to Pike

Into…

1 ROUND

5 PVC Cuban Press

20/20 Single Leg Single Unders

10 PVC OHS

5 BB Snatch Deadlifts

Into…

1 ROUND

1:00 Jump Rope Practice (Singles or Doubles)

8 Hang Muscle Snatches

1:00 Jump Rope Practice

8 Snatch Balance (Power or Squat)

Strength – All

Snatch (3-3-3-2-2-1-1*)

*Option for Squat or Power. Sets of 3 in 60-70% range. Sets of 2 in 70-80% range. Sets of 1 in 80-90+% range. Across the next 6 weeks, we will build and retest a heavy single.

(Score is Weight)

Week 1 of 6

Strength | Olympic Lifting Cycle

Workout – Performance

FOR TIME (Time)

100 Double Unders

50 Hang Power Snatches (75/55)

100 Double Unders

(Score is Time)

KG BB: (35/25)

Workout – Fitness

FOR TIME (Time)

200 Single Unders

40 Hang Power Snatches (65/45)

200 Single Unders

(Score is Time)

KG BB: (30/20)

Optional Cool Down – All

EMOM x 9 MINUTES (No Measure)

MIN 1 – 5 Slow Eccentric Calf Raises w/:01 Pause in Bottom*

MIN 2 – 12 Alt. Bird Dogs**

MIN 3 – 10 Slow Alt. Scorpions

*Stand on an Elevated Surface.

**Focus on keeping ribs pulled down towards hips when arm/leg is extended.

(No Measure)