Announcements
Join us this Veterans Day for the Hero Workout “Chad” in honor of our veterans and to raise awareness for veteran suicide prevention. This workout, dedicated to Navy SEAL Chad Wilkinson, is happening across the CrossFit community, and I’ve personally registered for the event. Let’s come together to support our veterans and make a difference. Register here: Chad 1000X Registration. Every step counts in the fight against veteran suicide.
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CrossFit Mettle and Honor – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
AMRAP x 4 MINUTES
200m Run
10 Scap Pull-Ups → 10 Kip Swings
10 Tuck-Ups → 10 V-Ups
10 Air Squats → 10 BB Front Squats
Into…
SKILL SPECIFIC WARM-UP
8 Kipping Knee Raises
5 Clean Deadlifts
5 Hang Muscle Cleans
10 Elbow Punches
8 Toes to Bar/Toes to Something
Strength – All
ON A 10:00 RUNNING CLOCK… (Weight)
Build to a Moderate-Heavy Complex…
1 Power Clean
+
2 Hang Cleans*
*Option for Squat or Power.
(Score is Weight)
Workout – Performance
EVERY 4:00 x 4 SETS (AMRAP – Reps)
400m Run
15 Toes to Bar
Max Power Cleans (165/115) w/ Time Remaining…
-Rest 1:30 b/t Sets-
(Score is Total Power Cleans)
KG BB: (75/52.5)
Workout – Fitness
EVERY 4:00 x 4 SETS (AMRAP – Reps)
400m Run
15 Toes to Something
Max Power Cleans (115/75) w/ Time Remaining…
-Rest 1:30 b/t Sets-
(Score is Total Power Cleans)
KG BB: (52.5/35)
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
400m Run
30 Toes to Bar or Something
20 Power Cleans (Athlete Choice)
*P1 & P2 will complete the 400m Run together. The other two movements will be split as needed. P1 works while P2 rests.
(Score is Rounds + Reps)
Optional Cool Down – All
1-2 SETS FOR QUALITY (No Measure)
200m Cool Down Walk
10 Cat/Cows
:30/:30 Side Plank
-Rest as Needed b/t Sets-
(No Measure)