CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

SPECIFIC MOBILITY

:45/:45 Banded Lat Stretch

:45/:45 Banded Ankle Distraction

:45/:45 Banded Hip Distraction

Into…

2 ROUNDS

8 Burpees

10 Tuck-Ups

10 Alt. DB Deadlifts

10 Scap Pull-Ups

Into…

1 ROUND

8 Alt. DB Burpees

10 V-Ups

10 Alt. DB Snatches

10 Kip Swings

Skill – Performance

EVERY 1:30 x 5 SETS (No Measure)

1 Kip Swing

+

2 Toes to Something

+

2 Toes to Bar

(No Measure)

Skill – Fitness

EVERY 1:30 x 5 SETS (No Measure)

1 Kip Swing

+

2 Kipping Knees to Chest

+

2 Toes to Something

(No Measure)

Workout – Performance

FOR TIME* (Time)

10-9-8-7-6-5-4-3-2-1

Alt. DB Devils Press (50/35)

2-4-6-8-10-12-14-16-18-20

Toes to Bar

*Complete 35 Double Unders after each full round.

(Score is Time)

KG DB: (22.5/15)

Workout – Fitness

FOR TIME* (Time)

10-9-8-7-6-5-4-3-2-1

Alt. DB Devils Press (35/20)

2-4-6-8-10-12-14-16-18-20

Toes to Something

*Complete 60 Single Unders after each full round.

(Score is Time)

KG DB: (15/10)

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 (10-10-10-10-10*)

*Start Moderate and build to Mod-Heavy. One more set of 10 reps this week. Between each set of Bench Press, perform 10-15 Single Arm Banded Lat Pushdowns per side.

(Score is Heaviest Weight)

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

EMOM x 8 MINUTES (No Measure)

MIN 1 – :45 Single-Single-Double Unders

MIN 2 – :45 Anterior Tib Raises

(No Measure)