CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

20 Mountain Climbers

7 Push-Up to Pike

10 Scap Pull-Ups

10 BB Strict Press

Into…

1 ROUND

15 Jumping Jacks

5 Inch Worms

8 Tuck Ups

8 BB Muscle Clean

Into…

1 ROUND

10 Toe Touch Jumping Jacks

3 Wall Walks or Half Wall Walks

6 Kip Swings

6 BB Front Rack Dip and Drive

Strength – All

Shoulder Press (3×4 @ 11X1*)

*Tempo Strict Press (11X1)

Keep weight Heavy across all sets.

Remember Reading Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

(Score is Weight)

Week 3 of 5 Tempo

Workout – Performance

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – 1 Wall Walk into 10 Shoulder to Overhead (135/95)

MIN 2 – 1 Wall Walk into Max Toes to Bar

MIN 3 – Rest

(Score is Lowest Reps of T2B)

KG BB: (60/42.5)

Workout – Fitness

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – 1 Half Wall Walk into 10 Shoulder to Overhead (95/65)

MIN 2 – 1 Half Wall Walk into Max Knees to Chest

MIN 3 – Rest

(Score is Lowest Reps of K2C)

KG BB: (42.5/30)

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

5/5 Side Lying Open Books

:30/:30 Banded Shoulder External Rotation Hold

1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)