CrossFit Mettle and Honor – CrossFit
Warm Up
PARTNER WARM-UP (No Measure)
IN TEAMS OF 2…
2 ROUNDS*
30 Mountain Climbers
10 Alt. DB Deadlifts
5/5 DB Strict Press
*While P1 is completing one round, P2 will AMRAP 5 Cat/Cows + 8 Alt. Bird Dogs + 5/5 Moose Antlers. Once P1 is done partners will switch. Complete 2 Rounds each.
Into…
AMRAP x 5 MINUTES*
5 Burpees
10 Lateral Hops Over DB
10 Alt. Hang Snatches
*While P1 works P2 will AMRAP 8 Alt. Scorpions + Max Alt. Samson Lunges. Once P1 is done partners will switch.
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Workout – Performance
CrossFit Games Open 24.1 Rx (Ages 16-54) (Time)
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
F: 35lb dumbbell
M: 50lb dumbbell
Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 16-54) click here
CrossFit Games Open 24.1 Scaled (Ages 16-54) (Time)
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
F: 20lb dumbbell
M: 35lb dumbbell
Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Scaled (Ages 16-54) click here
Workout – Fitness
CrossFit Games Open 24.1 Rx (Ages 55+) (Time)
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
F: 20lb dumbbell
M: 35lb dumbbell
Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 55+) click here
Master’s 55+ Performance
Master’s 55+ Fitness
CrossFit Games Open 24.1 Scaled (Ages 55+) (Time)
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
F: 10lb dumbbell
M: 20lb dumbbell
Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Scaled (Ages 55+) click here