CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

400m Run

Into…

1 ROUND

10 Shoulder Taps

10 Scap Push-Ups or :10 Handstand Hold

10 Ring Rows

10 Scap Pull-Ups

10 Alt. Knees Over Toe Lunge

10 Cossack Squat

2 ROUNDS

5 Kip Swings

5 Push-Up to Pike*

5 Air Squats

5 Narrow Air Squats

*2nd Round perform Pike Push-Ups for athletes performing Mary today

Skill – Performance

EMOM x 8 MINUTES (No Measure)

MIN 1 – 3-5 Pull-Ups

MIN 2 – 4-6 Alt. Pistols

(No Measure)

Skill – Fitness

EMOM x 8 MINUTES (No Measure)

MIN 1 – 2-3 Pull-Ups or Ring Rows

MIN 2 – 3-5 Close Stance Air Squats

(No Measure)

Classic Workout – All

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
*WORKOUT NOTE

Choose either MARY or CINDY!

Classic Workout – All

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
*WORKOUT NOTE

Choose either MARY or CINDY!

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 (1.) Bench Press*

10-10-10-10-10-10)

*Start Light and build to Mod-Heavy. One more set of 10 reps this week. Between each set of Bench Press, perform 8-12 Alt. KB Gorilla Rows.

(Score is Heaviest Weight)

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

2.) 3 SETS (AMRAP – Reps)

Max Sets Unbroken Double-Unders

-Rest as Needed b/t Sets-

(Score is Highest Reps)