CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

2 ROUNDS

200m Run

20 Shoulder Taps

10 Squat Jumps

5 Jefferson Curls

Into…

2 ROUNDS

200m Run

10 Strict Press

10 Hang Muscle Cleans

10 Good Mornings*

*Round 2 perform 10 empty barbell Good Mornings

Strength – All

ON A 12:00 RUNNING CLOCK… (Weight)

Build up to and past Workout Weight in Complex*

1 Deadlift

+

1 Hang Power Clean

+

1 Shoulder to Overhead

*Goal is Moderate-Heavy.

(Score is Weight)

Workout – Performance

AMRAP x 14 MINUTES (AMRAP – Rounds and Reps)

3 Deadlift (205/145)

2 Hang Power Cleans

1 Shoulder to Overhead

200m Run

(Score is Rounds + Reps)

KG BB: (93/65)

Workout – Fitness

AMRAP x 14 MINUTES (No Measure)

3 Deadlift (145/100)

2 Hang Power Cleans

1 Shoulder to Overhead

200m Run

(Score is Rounds + Reps)

KG BB: (65/45)

Partner Workout Option

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES*

3 Deadlift (Athlete Choice)

2 Hang Power Clean

1 Shoulder to Overhead

*P1 completes an AMRAP while P2 completes a 200m Run. Once P2 comes back from the 200m Run partners switch. P1 will pick up where P2 left off on the barbell complex.

(Score is Rounds + Reps)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

5/5 Sciatic Nerve Floss

10/10 Single Arm Seated Banded Lat Pulldown

5/5 Single Arm Wrist Nerve Floss

-Rest as Needed b/t Sets-

(No Measure)