CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

100m Run

5/5 Split Squat

10 BB Strict Press

10 Scap Pull-Ups

Into…

2 ROUNDS

10 Ice Skaters

5 Dips + 5 Push Press

5/5 Jumping Split Squat*

5 Kip Swings**

*2nd Round perform 10 Jumping Lunges

**2nd Round perform 5 Big Kip Swings

Strength – All

Split Jerk (5×3 (80%)*)

*Based off 1RM Clean & Jerk. Stay at 80% across all sets. If no 1RM, complete sets at RPE 8.

(Score is Weight)

Week 4 of 8 Oly Cycle

Workout – Performance

Metcon (AMRAP – Reps)

ON A 12:00 RUNNING CLOCK…

600ft Shuttle Run*

40 Pull-Ups

400ft Shuttle Run

30 Pull-Ups

200ft Shuttle Run

20 Pull-Ups

-Max Shuttle Runs in Time Remaining-

*All shuttle runs are 25′ out, 25′ back.

(Score is Total Reps of Final Shuttle Runs)

**Each 25′ interval is considered 1 rep. The workout is scored ONLY by the reps you earn in the final run.

Workout – Fitness

Metcon (AMRAP – Reps)

ON A 12:00 RUNNING CLOCK…

600ft Shuttle Run*

50 Ring Rows

400ft Shuttle Run

40 Ring Rows

200ft Shuttle Run

30 Ring Rows

-Max Shuttle Runs in Time Remaining-

*All shuttle runs are 25′ out, 25′ back.

(Score is Total Reps of Final Shuttle Runs)

**Each 25′ interval is considered 1 rep. The workout is scored ONLY by the reps you earn in the final run.

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – :30 Reverse Plank Hold

MIN 2 – :30 Tib Raises

MIN 3 – 1:00 Easy Walk

(No Measure)