CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Cardio

:20 Plank*

10 Lunge + Twist

10 Scap Pull-Ups

into…

1 ROUND

10 Box Step Ups*

5 Ring Rows***

:10 Ring Support Hold

:10 Bottom of Ring Dip Hold

into..

1 ROUND

6 Box Step Ups (Build to Workout Height)

5 False Grip Ring Rows

:10 Ring Support Hold

:10 Bottom of Ring Dip Hold

*1st Round perform Plank; 2nd Round perform :10/:10 Side Plank

Extended Warm-Up – Performance

Metcon (No Measure)

ON AN 10:00 RUNNING CLOCK…

Practice Strict Ring Muscle-Ups*

*Focus on pulling rings low + keeping Hollow Body position.

(No Measure)

Week 8 of 9 Strict Gymnastics

Extended Warm-Up – Fitness

Metcon (No Measure)

ON AN 10:00 RUNNING CLOCK…

Practice Weighted Strict Pull-Ups*

*Focus on keeping ribs from flaring out during Bottom to Half Pull.

(No Measure)

Week 8 of 9 Strict Gymnastics

Workout – All

Metcon (No Measure)

EMOM x 24 MINUTES

MIN 1 – :45 Gym. Pulling Option*

MIN 2 – :45 Alt. Box Step-Ups (Athlete Choice)

MIN 3 – :45 Max Cardio Choice (Run, Bike, Row, or Ski)

MIN 4 – :45 Plank Hold**

*Gym. Pulling Options…

Strict Ring Muscle-Ups

(Weighted) Strict Pull-Ups

Jumping Pull-Up Negatives

Vertical Ring Row

**Option for Banded Plank or Ring FLR

(No Measure)

Optional Cool Down

Metcon (No Measure)

EMOM x 9 MINUTES

MIN1 – :45 Box Lat Stretch

MIN 2 – :45 Alt. Cossack Squats

MIN 3 – :20/:20 Single Leg Glute Bridge Hold

(No Measure)