CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS (GENERAL WARM-UP)

8 Alt. Lunge + Twist

8 Tuck-Ups

8 Scap Pull-Ups

8 Kip Swings

Into…

2-3 ROUNDS (SPECIFIC WARM-UP)*

7 Barbell RDLs

7 Barbell Deadlifts

7 Barbell High Pulls

7 Barbell Muscle Cleans or Snatches

*Athletes can choose between a Snatch or Clean grip.

Strength – Performance

Overhead Squat (ON A 12:00 RUNNING CLOCK…

Build to a 4-Rep Moderate Overhead Squat*

)

*Weight should come from the Hang Position. Build slightly past workout weight.

(Score is Weight)

Strength – Fitness

Front Squat (ON A 12:00 RUNNING CLOCK…

Build to a 4-Rep Moderate Front Squat*

)

*Weight should come from the Hang Position. Build slightly past workout weight.

(Score is Weight)

Workout – Performance

AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)

2 Hang Power Snatch (115/75)

4 Overhead Squat

8 Toes to Bar

24 Double Unders

(Score is Rounds + Reps)

KG BB: (52.5/35)

Workout – Fitness

AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)

2 Hang Power Clean (115/75)

4 Front Squat

8 Toes to Something

48 Single Unders

(Score is Rounds + Reps)

KG BB: (52.5/35)

Optional Cool Down – All

EMOM x 9 MINUTES (No Measure)

MIN1 – 5/5 Sciatic Nerve Floss

MIN 2 – 10 Alt. 90-90 Hip Rotations

MIN 3 – 5/5 Groiners w/Twist

*Deep lunge position and squeeze the glutes to drive the hips towards the floor. Rotate upper body towards the forward leg.

(No Measure)