CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

:30 Calf Tib Raises

10 Empty BB Deadlifts

:30 Single Unders

10 Alt. BB Elbow Punches

:30 Single Single Double Under attempts

10 Air Squats

:30 Double Unders or SSD attempts

Into…

1-2 ROUNDS (Time Permitting)

10 Tuck-Ups

7 Kip Swings

5 Hang High Pulls

5 Hang Muscle Cleans

5 Front Squats

Extended Warm-Up – All

EVERY 2:00 x 3 SETS* (Weight)

1 Hang Power Clean

+

1 Hang Squat Clean**

+

1 Squat Clean**

-Rest w/ Time Remaining-

*Start Moderate-Light and build to a Moderate+ weight.

**Option for Deep Hang Power / Power Clean for the Squat movements.

(Score is Weight)

Workout – Performance

“KRYPTONITE” (AMRAP – Reps)

ON A 24:00 RUNNING CLOCK…
150 Double Unders
30 Toes to Bar
20 Hang Power Clean (155/105)
100 Double Unders
25 Toes to Bar
15 Hang Squat Clean (185/135)
75 Double Unders
20 Toes to Bar
10 Power Clean (205/145)
50 Double Unders
15 Toes to Bar

-Max Squat Cleans (225/155) w/ Time Remaining-

(Score is Total Squat Clean Reps)

KG BB1:(70/47.5)
KG BB2: (85/60)
KG BB3: (93/65)
KG BB4: (100/70)

Workout – Fitness

“KRYPTONITE (FITNESS)” (AMRAP – Reps)

ON A 24:00 RUNNING CLOCK…
200 Single Unders
30 Toes to Something
20 Hang Power Clean (115/75)
150 Single Unders
25 Toes to Something
15 Hang Power Clean (135/95)*
100 Single Unders
20 Toes to Something
10 Power Clean (155/105)
75 Single Unders
15 Toes to Something

-Max Cleans* (185/135) w/ Time Remaining-

*Option for Squat Clean or Low Power Clean.

(Score is Total of Final Clean Reps)

KG BB1: (52.5/35)
KG BB2: (60/42.5)
KG BB3: (70/47.5)
KG BB4: (85/60)

Partner Workout Option

IN TEAMS OF 2… (AMRAP – Reps)

ON A 24:00 RUNNING CLOCK…

200 Double Unders

50 Toes to Bar

40 Hang Power Cleans**

150 Double Unders

40 Toes to Bar

30 Hang Squat Clean**

100 Double Unders

30 Toes to Bar

20 Power Cleans**

50 Double Unders

20 Toes to Bar

-Max Squat Cleans** w/ Time Remaining-

*P1 works while P2 rests. Split work as needed.

**Weights are all Athlete Choice. Loading should start Moderate and end Heavy.

(Score is Total Squat Clean Reps)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Elevated Calf Raises*

10 Tib Raises

10 Banded Lat Pushdowns

*Pause for :02 in bottom position

(No Measure)