CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

4 ROUNDS*

:15 Toe Touch Jumping Jacks

:15 Lunge + Twist

:15 Jumping Squats

:15 Burpees

*1 RND = MOVT 1 – MOVT 4.

into…

SPECIFIC WARM-UP

1-2 ROUNDS (Time Permitting)

5 BB Clean Deadlifts

5 BB Upright Rows*

10 Elbow Punches

5 Hang Muscle Cleans

5 Strict Presses

*RND 2 complete Hang High Pulls.

Strength – All

Clean and Jerk (EMOM x 10 MINUTES

1 Power Clean & Jerk*)

*Start at a Moderate Weight and Build Every Other Minute Until Workout Weight or Slightly Above.

(Score is Weight)

Benchmark Workout – Performance

“THE CALI BEAR” (Weight)

“THE CALI BEAR”

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)

*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

(Score is Weight)

KG BB: (100/70)

Benchmark Workout – Fitness

“THE CALI BEAR (FITNESS)” (Weight)

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (155/105)

*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

(Score is Weight)

KG BB: (70/47.5)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

6 Alt. Wrist Circles

6/6 SLOW Moose Antlers

1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)