CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 Round

20 Toe Touch Jumping Jacks

8 Push-Up to Pike

10 Barbell Good Mornings

10 Strict Press

Into…

1 Round

20 Toe Touch Jumping Jacks

10 Scap Push-Ups

10 Squat Jumps

10 Hand Release Push-Ups

Into…

1 Round

20 Toe Touch Jumping Jacks

10 Pike Push-Ups

10 Elbow Punches + 10 Hang Muscle Cleans

5 Clean Deadlifts

Strength – All

EVERY 2:00 x 7 SETS* (Weight)

1 Power Clean

+

1 Hang Power Clean

+

1 Hang Clean**

*Start Light and Build to Moderate-Heavy.

**Option for Squat or Power.

(Score is Weight)

Workout – Performance

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
(Score is Total Reps)

KG BB: (85/57)

Workout – Fitness

“OPEN 15.4 — NCFIT REMIX” (AMRAP – Reps)

AMRAP x 8 MINUTES*

3 Hand Release Push-Ups

3 Power Cleans (135/95)

6 Hand Release Push-Ups

3 Power Cleans

9 Hand Release Push-Ups

3 Power Cleans

12 Hand Release Push-Ups

6 Power Cleans

15 Hand Release Push-Ups

6 Power Cleans

18 Hand Release Push-Ups

6 Power Cleans

21 Hand Release Push-Ups

9 Power Cleans

And so on…

*Add 3 reps to the Hand Release Push-Ups each round, and 3 reps to the Clean every 3 rounds.

(Score is Total Reps)

KG BB: (60/42.5)

Partner Workout Option

IN TEAMS OF 2… (Calories)

AMRAP x 10 MINUTES

3 Power Clean (Athlete Choice)

6 Handstand Push-Ups or Hand Release Push-Ups

*P1 completes a full round while P2 completes Max Cal Bike. Once a full round has been completed partners switch.

(Score is Total Cals)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

15 Empty Barbell Bicep Curls

10 Alt. Deadbugs

15 Empty Barbell Wide Grip Bent Over Rows

10 Alt. Bird Dogs

-Rest as Needed b/t Sets-

(No Measure)