CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

2 ROUNDS

5 Push Up to Down Dog

10 Alt Groiners

10 Alt Piked Toe Taps

10 Pause Air Squats (:01 in bottom)

5 Up-Downs

Into…

2 ROUNDS*

6 Clean/Snatch Grip RDL

6 Muscle Clean/ Snatch

6 Push Press/Behind the Neck Push Press

4 Tempo Front Squats (31X1)

4 Burpees Over Empty Bar

*ROUND 1: Clean and Push Press Prep. ROUND 2: Snatch Prep.

Strength – All

Front Squat (5×3

Front Squat* (31X1))

*Keep weight Moderate-Heavy 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 3 of 7

Strength | Tempo Cycle

Workout – Performance

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes
KG BB: (42.5/30)

Workout – Fitness

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes
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 (3-3-3-3*)

*Start Light and Build to a Mod-Heavy triple for the day.

(Score is Weight)

2.) FOR QUALITY* (No Measure)

50-40-30-20-10

Double-Unders

*Between each set, perform 10-15 Push-Ups.

(No Measure)