CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Foam Roll Upper Back/T-Spine

1 ROUND…

5 Inch Worm + Push-Up

10 Double DB Sumo DL

10 Double DB Bent Over Row

2 ROUNDS…

10 Scap Push-Ups

5 Bootstraps

10 Double DB Swings

10 DB Deficit Push-Ups

After the Warm-Up, have athletes get into groups of 2-3 and grab a barbell to set up on a Bench Press Rack.

1 ROUND EACH with empty bar:

5 Tempo Bench Press (5121) Pausing :01 at the bottom (stay engaged!) and :01 at the top

5 Bench Press- no tempo

Strength

Bench Press (4 x Max Reps)

4 SETS

Max Reps BW Bench Press*

-Rest as Needed b/t Sets-

*If unable to bench press current BW for at least 6-8 reps, perform 5 sets at a weight that 8-10 reps are doable but challenging. Goal is to match reps each set.

Workout

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 10 DBL DB Ground to OH (50/35)|(35/20)

MIN 2 – 20 Box Jumps (24/20)

MIN 3 – 8 DB Renegade Rows*

*1 Rep = 1 Push-Up + Row L + Row R
Score is weight on the DB.