CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2-3 SETS

Bent Over Plate IYT’s*

10 I’s

10 Y’s

10 T’s

*From the BOR position, palms down, bing plates directly in front until biceps are by ears. Then bring them slightly outside shoulder grip, and finally directly out to the sides.

Switch out the plates for a single DB and transition into…

2 SETS

10 Alt. Box Step-Ups

8 Up-Downs

6/6 Single DB Arnold Press

Into…

1 SET

10 Box Jumps

8 Burpees

6/6 Single DB Strict Press

Strength – All

Push Jerk (5×3 (70%)*)

*Based off 1RM Clean & Jerk. Stay at 70% across all sets. If no 1RM, complete sets at RPE 7.

(Score is Weight)

Week 3 of 8 Oly Cycle

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

30 Box Jumps (24/20)

20 Burpees

10/10 Single DB Shoulder to Overhead (50/35)

(Score is Rounds + Reps)

KG DB: (22.5/15)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

20 Box Jumps (20)

15 Burpees

10/10 Single DB Shoulder to Overhead (35/20)

(Score is Rounds + Reps)

KG DB: (15/10)

Partner Workout Option

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

AMRAP x 15 MINUTES*

15 Box Jumps (24/20)

10 Burpees

5/5 Single DB Shoulder to Overhead (Athlete Choice)

*Partners will complete every other movement in order. Ex: P1 does 15 Box Jumps, P2 does 10 Burpees, P1 does 5/5 Single DB Shoulder to Overhead etc. P1 works while P2 rests.

(Score is Rounds + Reps)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

1:00 Lat Prayer Stretch on Box

5/5 Moose Antlers

10/10 Single Arm DB Bent Over Rows

-Rest as Needed b/t Sets-

(No Measure)