CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS*

10 KB Deadlifts → 10 KB Sumo Deadlift High Pulls

1:00 Row (Legs + Hips only) → 1:00 Row (Arms + Legs)

10 Banded Lat Pull-Downs → 10/10 Banded Plank Pulls**

*Arrows indicate 2nd Round movement change.

**Band placed low on the rig. Single Arm Plank hold, while the other arm performs a single arm Dante Row.

Workout – Performance

Metcon (Time)

FOR TIME

100/80 Cal Row

5 Rope Climbs

75 Russian KB Swing (53/35)

5 Rope Climbs

75 Russian KB Swing

5 Rope Climbs

100/80 Cal Row

(Score is Time)

KG KB: (24/16)

Workout – Fitness

Metcon (Time)

FOR TIME

80/60 Cal Row

20 Single Ring Vertical Grip Ring Rows

60 Russian KB Swings (35/20)

20 Single Ring Vertical Grip Ring Rows

60 Russian KB Swings

20 Single Ring Vertical Grip Ring Rows

80/60 Cal Row

(Score is Time)

KG KB: (24/16)

Post-Workout Strength – Performance

Metcon (AMRAP – Reps)

EMOM x 10 MINUTES

MIN 1 – Max Set of Strict Pull-Ups*

MIN 2 – Rest

*Athlete can rest for :02 at the bottom of the Pull-Up but as soon as they rest of longer than that or they come off the rig the set is over.

(Score is Total Reps)

Week 3 of 9 Strict Gymnastics

Post-Workout Strength – Fitness

Metcon (AMRAP – Reps)

EMOM x 10 MINUTES

MIN 1 – Max Set of Strict Banded Pull-Ups*

MIN 2 – Rest

*Athlete can rest for :02 at the bottom of the Pull-Up but as soon as they rest of longer than that or they come off the rig the set is over.

(Score is Total Reps)

Week 3 of 9 Strict Gymnastics