CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

ROWING SPECIFIC WARM-UP

EMOM x 4 MINUTES

MIN 1 – :40 Upper Body Only

MIN 2 – :40 Legs Only

MIN 3 – :40 Half Slide

MIM 4 – 1:00 Full Stroke

Into…

GYMNASTICS WARM-UP

3 Rounds

10 Hollow Rocks

10 Alt. Supermans

10 Scap Pull-Ups

10 Ring Rows*

*Rds 2 & 3: Strict PU

Skill – Performance

EVERY 2:00 x 4 SETS (No Measure)

2 Kip Swing

+

3 Toes to Bar

+

4 Kipping Pull-Ups

-Rest w/ Time Remaining-

(No Measure)

Skill – Fitness

EVERY 2:00 x 4 SETS (No Measure)

2 Kip Swing

+

3 Toes to Something

+

4 Kips Swings or Kipping Pull-Up Attempt

-Rest w/ Time Remaining-

(No Measure)

Workout – Performance

FOR TIME (Time)

1000/800m Row

50 Toes to Bar

1000/800m Row

50 Pull-Ups

(Score is Time)

Workout – Fitness

FOR TIME (Time)

800/600m Row

50 Toes to Something

800/600m Row

50 Ring Rows

(Score is Time)

Extra Credit (All)

NOTE — January’s extra focus will be building strength with the Bench Press eventually progressing to a 3RM & practicing Double Under skills.

1). TABATA (8 ROUNDS :20 WORK / :10 REST) (No Measure)

MOVT 1 – Fast Single Unders*

MOVT 2 – Crossover Single Unders

*Option for Max Double Unders

(No Measure)

-Rest as Needed b/t Part 1 & Part 2-

2). 3 SETS (Weight)

10/10 Single Arm DB Incline Bench Press

Max Banded Tricep Pull-Downs

-Rest As Needed b/t Sets-

(Score is Weight on DBs)