CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

2 ROUNDS (BARBELL SPECIFIC WARM-UP)

6 High Pulls

6 Muscle Snatch

6 Behind the Neck Snatch Grip Press

6 OHS

6 Drop Snatches (Quarter Squat Depth)

Into…

2 ROUNDS (RING SPECIFIC WARM-UP)

8 Scap Pull-Ups

8 Kip Swings (Rings or Bar)

:20 Top of Rings Support

:20 Bottom of Rings Support

6-8 Ring Dips or Push-Ups

8 False Grip Ring Rows

Strength – All

EMOM x 10 MINUTES (No Measure)

MIN 1 – 3 TNG Power Snatches*

MIN 2 – 2-3 Gymnastics Pulling Options**

*Start Light and build up to or slightly past Workout Weight.

**Pulling Options…

Jumping Pull-Ups

Pull-Ups

Chest to Bars

Ring Muscle-Ups

(No Measure)

Workout – Performance

FOR TIME (Time)

21 Power Snatches (95/65)

12 Ring Muscle-Ups

15 Power Snatches (115/75)

9 Ring Muscle-Ups

9 Power Snatches (135/95)

6 Ring Muscle-Ups

(Score is Time)

KG BB1: (42.5/30)

KG BB2: (52.5/35)

KG BB3: (60/42.5)

Workout – Fitness

FOR TIME (Time)

21 Power Snatches (65/45)

21 Pull-Ups

15 Power Snatches (75/55)

15 Pull-Ups

9 Power Snatches (95/65)

9 Pull-Ups

(Score is Time)

KG BB1: (30/20)

KG BB2: (35/25)

KG BB3: (42.5/30)

Partner Workout Option

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

AMRAP x 16 MINUTES

21-18-15-12-9

Power Snatches (Athlete Choice)

Ring Muscle-Ups or Pull-Ups

*P1 works while P2 rests. Split work as needed. If you finish the round of 9 start back at the round of 21.

(Score is Rounds + Reps)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

:30 Wrist Flexion Stretch (Palms Up)

1:00 Foam Roll

:30 Wrist Extension Stretch (Palms Down)

1:00 Foam Roll

-Rest as Needed b/t Sets-

(No Measure)