CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

HALF TABATA (4 SETS → :20 HARD EFFORT // :10 EZ EFFORT)

Cardio of Choice

Into…

2 ROUNDS*

10 SLOW Alt. Plank Shoulder Taps → 5 Plank Walk Outs**

10 Alt. DB Deadlift → 10/10 DB Arnold Press

10 Alt. Step-Ups → 5 Vertical Jumps + 5 Tuck Jumps

20 Alt. Deadbugs → 20 Hollow Rocks

*Arrows indicate movement change for the 2nd round.

**Starting in a tall plank position, walk hands out as far as you are able to maintain a hollow position (ribs tucked). Then walk the hands back underneath shoulders.

Strength – All

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 – :45 Seated DB 1+1/2 Shoulder Press (Athlete Choice, Mod)*

MIN 2 – :45 Hollow Hold or Tuck Hold

*DBs start in pressed out overhead position.

1 Rep= Lower to the shoulders, press to elbows at 90 degrees, lower to shoulder, then press overhead.

(Score is Weight)

Week 7 of 9 Strict Gymnastics

Workout – Performance

Metcon (AMRAP – Reps)

3 SETS

ON A 4:00 RUNNING CLOCK…

3 Wall Walks

20 Alt. DB Snatch (50/35)

25 Box Jumps (24/20)

Max Strict HSPU in Remaining Time…

-Rest 2:00 b/t Sets-

(Score is Lowest Reps)

KG DB: (22.5/15)

Workout – Fitness

Metcon (AMRAP – Reps)

3 SETS

ON A 4:00 RUNNING CLOCK…

3 Half Wall Walks*

20 Alt. DB Snatch (35/20)

20 Box Jumps (20)

Quality Reps of Pike HSPU in Remaining Time…

*Climb feet 1/2 way up the wall and take 1-2 steps back with hands to complete the rep.

-Rest 2:00 b/t Sets-

(Score is Lowest Reps)

KG DB: (15/10)

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

5/5 Side Lying Open Books

5/5 DB Upright Rows

:30 Box Prayer Stretch

-Rest as Needed b/t Sets-

(No Measure)