CrossFit Mettle and Honor – CrossFit
Warm-Up
Warm-Up (No Measure)
EMOM x 8 MINUTES (:40 On / :20 Off)
MIN 1 – Scap Push-Up + Alt. Shoulder Tap
MIN 2 – Slow Step-Ups*
MIN 3 – Seated DB Alt. Arnold Press
MIN 4 – Quad Heel Taps **
* Increase Height on Second Round.
** Similar to a Bird Dog position. Both knees off the ground holding a tabletop plank. Opposite Hand and Foot make contact similar to Shoulder Tap.
Strength – Performance
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 – 5-7 Strict Handstand Push-Ups*
MIN 2 – :40 Mixed Grip KB/DB Hold** (Athlete Choice, Mod)
MIN 3 – EZ Cardio
*Goal is to complete unbroken.
**Hold 1 KB/DB Overhead + 1 KB/DB Front Rack.
(No Measure)
Week 3 of 9 Strict Gymnastics
Strength – Fitness
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 -5-7 Box Piked Push-Ups
MIN 2 – :40 Mixed Grip KB/DB Hold* (Athlete Choice, Mod)
MIN 3 – EZ Cardio
*Hold 1 KB/DB Overhead + 1 KB/DB Front Rack.
(No Measure)
Week 3 of 9 Strict Gymnastics
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
2 SETS
AMRAP x 8 MINUTES*
2-4-6-and so on…
Handstand Push-Ups
Tall Box Alt. Step-Up (Athlete Choice)**
DB Front Squats (50/35)
-Rest 2:00 b/t Sets-
*Reset at the beginning of the second AMRAP.
**Goal for step-up is higher than 90-degrees on the leading leg.
(Score is Lowest Rounds + Reps)
KG DB: (22.5/15)
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
2 SETS
AMRAP x 8 MINUTES*
2-4-6-and so on…
Hand Release Push-Ups
Tall Box Alt. Step-Up (Athlete Choice)**
DB Front Squats (35/20)
-Rest 2:00 b/t Sets-
*Reset at the beginning of the second AMRAP.
**Goal for step-up is higher than normal step-up on the leading leg.
(Score is Lowest Rounds + Reps)
KG DB: (22.5/15)
Optional Cool Down
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 – :25/:25 Half Pigeon on Box
MIN 2 – 15 Hollow Rocks
MIN 3 – 15 Arm Haulers
(No Measure)