CrossFit Mettle and Honor – CrossFit
Warm-up
Warm-up (No Measure)
PARTNER AMRAP – 4 MIN
P1: Row (Moderate Pace, Nasal Breathing)
P2: Completes (then athletes switch!)
8 Groiners
8 Scap Push Ups
8 Scap Pull Ups
-Rest 1:00-
PARTNER AMRAP – 4 MIN
P1: Row (Moderate to Fast Pace)
P2: Completes (then athletes switch!
8 BB RDL’s
8 BB Hang Muscle Cleans
8 BB Hang Power Cleans
From here, go into a brief 2:00 foam rolling session for the lats and upper back
Skill
skill: Metcon (No Measure)
Beginner (Needing foundational strength/skill):
10 Vertical Ring Rows (Legs assist as needed)
:30s Scap Pull Up Hold
10 Banded Lat Pressdowns
10 Kipping Swings (w/ active shoulder position maintained)
Intermediate (Has kipping pull ups down, close to a BMU):
10 Kipping Swings
10 Dynamic Swings
10 Kipping Pull Ups / C2B’s
10 Single Kip To Hips
Advanced (Has BMU’s and/or close to stringing reps):
10 Dynamic Kips
10 Kipping C2B’s (Non-butterfly)
10 Kipping Hip to Bars
5 BMU’s (Press bar away to reset kip after each rep)
Workout
RX: Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
1-2-3-4…and so on
Bar Muscle-Ups
2-4-6-8..and so on
Hang Power Clean (155/105)
-Rest 3:00-
AMRAP x 5 MINUTES
Pick-Up Where You Left Off!
(Score is Rounds + Reps)
SC: Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
1-2-3-4…and so on
Jumping BMU or C2B or Pull Ups
2-4-6-8..and so on
Hang Power Clean (115/75)
-Rest 3:00-
AMRAP x 5 MINUTES
Pick-Up Where You Left Off!
(Score is Rounds + Reps)
Pick a scle that allows you to keep moving.
BG: Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
1-2-3-4…and so on
Jumping PU’s or Banded Pull Ups or Ring Rows
2-4-6-8..and so on
Hang Power Clean (85/55)
-Rest 3:00-
AMRAP x 5 MINUTES
Pick-Up Where You Left Off!
(Score is Rounds + Reps)
Pick a scle that allows you to keep moving.
Finisher
Metcon (No Measure)
3 SETS
30 MB Russian Twists or 15/15 Side Throws
20 Weighted Glute Bridge-Ups (MB or DB)
(No Measure)