CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

250/200m Row

10 Bootstrap Squats

10 Alt. Elbow Punches

5 BB Strict Press

5 Scap Pull-Ups

Into…

2 ROUNDS

250/200m Row

10 Alt. Elbow Punches

5 Front Squats*

5 Push Press*

5 Kip Swings

*Combine for 10 Thrusters in Round 2

Strength – All

Back Squat (3×5
Tempo Back Squat (31X1)*

)

*Use the same Moderate weight for all sets.

Remember Reading Tempo…

1st Number is ‘Descending Phase of the Movement’

2nd Number is ‘Down Static Position’

3rd Number is ‘Ascending Phase of the Movement’

4th Number is ‘Up Static Position’

(Score is Weight)

Benchmark Workout – Performance

Jackie (Time)

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.
KG BB: (20/15)

Benchmark Workout – Fitness

“JACKIE (FITNESS)” (Time)

FOR TIME

750/600m Row

40 Thrusters (45/35)

30 Jumping Pull-Ups

(Score is Time)

KG BB: (20/15)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

5 Up Dog to Down Dog

1:00/1:00 Empty Barbell Quad Smash

100m EZ Row

-Rest as Needed b/t Sets-

(No Measure)