CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

RUNNING PREP (4:00 MINUTES)

200m Run @ Mod Pace

25’ Toe Walk

25’ Heel Walk

25’ High Knees

25’ Butt Kickers

25’ Toy Soldiers

25’ High Skips

200m Run @ Hard Pace

Into…

GENERAL WARM-UP

AMRAP x 4 MINUTES

5 KB Deadlifts

5 KB Swings

5 KB Goblet Squats

10 V-Ups

Partner Workout Option

IN TEAMS OF 2… (AMRAP – Reps)

4 SETS*

400m Run

While P1 is Running…P2 Completes:

1:00 KB Front Rack Hold

Immediately into…

Max Sit-Ups Until P1 Finishes Run

-Rest 1:00 b/t Sets-

*P1 completes 400m Run, while P2 completes 1:00 Front Rack Hold (Athlete Choice) into Max Sit-Ups until P1 returns then switches. After each set, rest 1:00.

(Score is Total Reps of Sit-Ups)

Workout – All

Solo Option (Time)

4 SETS

400m Run

1:00 DBL KB Front Rack Hold (Athlete Choice)

30 Sit-Ups

-Rest 1:00 b/t Sets-

(Score is Slowest Set)

Post-Workout Strength – All

Front Squat (3×5*)

*Option for High-Bar Back Squat

Consider this is a primer for tomorrow’s OLY work. If you are not training tomorrow, use today to reinforce good mechanics. Use Light-Mod weight for all sets.

(Score is Weight)

Week 6 of 8 Oly Cycle