CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

AMRAP x 8 MINUTES*

100m Row

6 Inch Worms

20 Alt. Line Hops

6 Barbell Strict Press

*Athletes should increase their pace every round.

Strength – All

ON A 12:00 RUNNING CLOCK… (Weight)

Build to a Moderate-Heavy of the Complex…

1 Push Press

+

2 Push Jerks

(Score is Weight)

Workout – Performance

5 ROUNDS FOR TIME (Time)

500m Row

12 Shoulder to Overhead (135/95)

(Score is Time)

KG BB: (60/42.5)

Workout – Fitness

5 ROUNDS FOR TIME (Time)

500/400m Row

12 Shoulder to Overhead (95/65)

(Score is Time)

KG BB: (42.5/30)

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 (10-10-10*)

*Start Moderate and build to Mod-Heavy. Between each set, perform max reps banded lat pushdowns.

-Rest as Needed b/t Part 1 & Part 2-

EMOM x 8 MINUTES (No Measure)

MIN 1 – :45 Tall Jump Single Unders*

MIN 2 – :45 Anterior Tib Raises

*If already proficient with Double Unders, practice max sets of Unbroken Double Under reps.

(No Measure)