CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

EVERY 2:00 x 3 SETS

30 Big Jump Single Unders

6 Snatch Deadlifts

6 Behind the Neck Snatch Press

6 Straight Leg Sit-Ups

Mobility in remainder*

*Suggested Mobility – Moose Antlers, Cat Cows, Groiners, Bootstrappers are all good options.

Strength – All

Metcon (Weight)

EMOM x 4 MINUTES*

3 TNG Power Snatches

-Into-

EMOM x 3 MINUTES*

2 TNG Power Snatches

-Into-

EMOM x 2 MINUTES*

1 Power Snatch

*Start light and aim to build weight every minute ending at a Heavy or Moderate-Heavy single for today.

(Score is Weight)

Workout – Performance

“ANNIEBEL” (Time)

FOR TIME*
50-40-30-20-10
Double Unders
Sit-Ups

*After each full round complete 6 Power Snatches (135/95). The workout ends with 6 Power Snatches (30 total).

(Score is Time)

KG BB: (60/42.5)

**This is a Mash-Up of the Classic CF workout Annie and Isabel.

Workout – Fitness

“ANNIEBEL (FITNESS)” (Time)

FOR TIME*
100-80-60-40-20**
Single Unders
50-40-30-20-10
Sit-Ups

*After each full round complete 6 Power Snatches (95/65). The workout ends with 6 Power Snatches (30 total).
**Option to complete 25-25-25-25-25 Double Unders.

(Score is Time)

KG BB: (42.5/30)

**This is a Mash-Up of the Classic CF workout Annie and Isabel.

Cool Down

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – 5 Slow Eccentric Calf Raises w/:01 Pause in Bottom*

MIN 2 – 12 Alt. Bird Dogs**

MIN 3 – 5 Slow Up-Dog to Down Dog

*Stand on an Elevated Surface.

**Focus on keeping ribs pulled down towards hips when arm/leg is extended.

(No Measure)