CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Wrist Rocks (Fingers Pointed Forward)

10 Wrist Rocks (Fingers Pointed Backward)

10 Scap Push-Ups

5 Yoga Push-Ups

5 Hand Release Push-Ups

:20 Handstand or Pike Hold

Into…

2 ROUNDS

5 Snatch Grip RDL

5 Snatch Grip Deadlift

5 Hang Muscle Snatch

5 BTN Snatch Grip Push Press

Strength – All

EMOM x 10 MINUTES* (Weight)

1 Power Snatch

+

1 Hang Power Snatch

*Start Light and build to Moderate+.

(Score is Weight)

Workout – Performance

2 SETS (Time)

2-3-4-3-2

Power Snatch*

5-10-15-10-5

Handstand Push-Ups

-Rest 2:00 b/t Sets-

*BB Weight Options:

(135/95)

(155/105)

(165/115)

(185/135)

(Score is Total Time)**

**Combine your times from all 4 efforts. Do not include 2:00 rest in Total Time Score.

Workout – Fitness

2 SETS (Time)

2-3-4-3-2

Power Snatch*

5-10-15-10-5

DB Push Press (Athlete Choice, Moderate)

-Rest 2:00 b/t Sets-

*BB Weight Options:

(95/65)

(115/75)

(135/95)

(155/105)

(Score is Total Time)**

**Combine your times from all 4 efforts. Do not include 2:00 rest in Total Time Score.

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

1:00 Barbell Tricep Smash*

1:00 Foam Roll

-Rest as Needed b/t Sets-

*Place empty bar on rack at chest level. Place arms on top and smash triceps; slowly extending and flexing at the elbow. You can use the other hand to push on the bicep, creating more pressure on the tricep against the barbell.

(No Measure)