CrossFit Mettle and Honor – CrossFit
Warm-Up
Warm-Up (No Measure)
1-2 ROUNDS
8 Alt. Groiners
8 Scap Pull-Ups
8 Good Mornings (add plate in 2nd round)
8 Push-Up to Pike
Into…
1-2 ROUNDS
10 Alt. Step-Ups
5 Jumping Pull-Ups (or 5 Ring Rows)
10 Russian KB Swings
10 Walking Lunges
Into…
1-2 ROUNDS
10 Med. Ball Front Squats
5 Burpees
10 Med. Ball Push Press to Target
30 Single/ Double Unders
Benchmark Workout – Performance
Filthy Fifty (Time)
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
*Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.
(Score is Time)
KG KB: (16/12)
KG BB: (20/15)
KG WB: (9/6)
Benchmark Workout – Fitness
“FILTHY 50 (FITNESS)” (Time)
FOR TIME
30 Box Jump (20)
30 Ring Rows
30 Kettlebell Swings (16/12)
30 Walking Lunges
30 Knees to Elbow
30 Push Press (45/35)
30 Plate Good Mornings (25/10)*
30 Wall Balls (14/10)
30 Burpees
100 Single Unders
*Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.
(Score is Time)
KG KB: (24/16)
KG BB: (20/15)
KG WB: (6/5)
Partner Workout Option
IN TEAMS OF 2… (Calories)
ON A 30:00 RUNNING CLOCK…
100 Box Jumps (Athlete Choice)
100 Jumping Pull-ups
100 Kettlebell Swings (Athlete Choice)
100 Walking Lunges
100 Knees to Elbow
100 Push Press (45/35)
100 Plate Good Mornings (Athlete Choice)**
100 Wall Balls (Athlete Choice)
100 Burpees
100 Double Unders
In Time Remaining…
Max Cal Bike
*P1 works while P2 rests. Split work as needed.
**Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.
(Score is Total Cals)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
:30/:30 Banded Ankle Distraction (Box Optional)
10 Narrow Stance Squats
5/5 Single Leg Box Negatives
15 Heel Elevated Glute Bridge-Ups
-Rest as Needed b/t Sets-
(No Measure)