CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

OPTIONAL MOBILITY

5 Up/Down Dog

8 Groiner into Pigeon Pose

5 Quadruped Forward + Backward Hip Circles

10 Cat/Cow

Into…

1-2 ROUNDS

50 Single Unders

10 Good Mornings (BB Optional)

10 Deadbugs

6 Hang High Pull

Into…

1-2 ROUNDS

30 Double Unders or Single Single Doubles

10 BB RDLs

10 Alt. Supermans

6 Hang Muscle Snatches*

*RND 2 complete Hang Power Snatches.

Strength – All

Deadlift (5×4

Deadlift* (31X1)

)

*Keep weight Moderate+ across all sets.

Remember Reading Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

(Score is Weight)

Week 2 of 7

Strength | Tempo Cycle

Workout – Performance

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
KG BB: (35/25)

Workout – Fitness

OPEN 14.1 (ADJUSTED) (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

50 Single Unders

15 Power Snatches (65/45)

(Score is Round + Reps)

KG BB: (30/20)

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.

Bench Press (Bench Press*

5-5-5-3-3-1-1-1

)

*Start Moderate and Build to a Heavy Single for the day.

(Score is Weight)

EMOM x 6 MINUTES (No Measure)

MIN 1 – :20/:20 Single Leg Single Unders

MIN 2 – :40 Double Unders or Double Under Attempts

(No Measure)