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CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

400m Group Run

Into…

AMRAP x 5 MINUTES

5 Scap Pull-Ups

5 Banded Pull Aparts

5 Banded Strict Press

10 Hollow Rocks

Strength – All

Shoulder Press (3×6 @ 21X1*)

Tempo Strict Press (21X1)

*Keep weight Moderate-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 2 of 4 Tempo

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

4 SETS*

AMRAP x 4 MINUTES

100m Run

12 Toes to Bar

8 Handstand Push-Ups

-Rest 1:00 b/t Sets-

*Reset at the beginning of each AMRAP.

(Score is Lowest Rounds + Reps)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

4 SETS*

AMRAP x 4 MINUTES

100m Run

10 Toes to Something**

6 Pike Push-Ups

-Rest 1:00 b/t Sets-

*Reset at the beginning of each AMRAP.

**Toes to Something is a Kipping Knee Raise with a Kick of the Toes to an appropriate height for the athlete.

(Score is Lowest Rounds + Reps)

Optional Finisher

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – 10/10 Single Arm Banded Lat Pushdowns

MIN 2 – 10 Seated Pike Leg Lifts

MIN 3 – 20 Banded Upright Rows

(No Measure)