CrossFit Mettle and Honor – CrossFit
Warm-Up
Warm-Up (No Measure)
Have a pair of plates (10s or 15s) ready to use!
Optional Mobility/Stretch Flow pre-warm-up…
1-2 ROUNDS
5/5 Moose Antlers
5 Cat/Cows
5/5 Side Plank Rotations
5 As / Ts / Ys @ bodyweight
2 ROUNDS*
5/5 Plate Around the Worlds → 10 Plate Forward Raises
10 SLOW Plank Alt. Shoulder Taps
15 Feet Together Plate Hops (forward & back)
10 Alt. DB Deadlifts → 10 Alt. DB Upright Rows
Into…
2 ROUNDS*
5/5 Single Arm Plate Deficit Knee Push-Ups
:30 Plank Hold
:30 Single-Unders → :30 Double Under or Crossover Practice (play around here!)
5/5 Single Arm DB Strict Press → 10 Alt. DB Hang Snatch
*Arrows indicate movement change for the 2nd round.
Strength – Performance
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 – 2-3 Deficit Strict Handstand Push-Ups*
MIN 2 – :25/:25 Single Arm Plank Hold
MIN 3 – :50 Shuttle Run or DU Practice
*Use plates or parallettes to create small deficit. Option to increase reps to 4-6 if moving w/o mechanical breakdown.
(No Measure)
Week 5 of 9 Strict Gymnastics
Strength – Fitness
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 – 3-5 Deficit Push-Ups*
MIN 2 – :25/:25 Single Arm Plank Hold
MIN 3 – :50 Shuttle Run or Jump Rope Practice
*Use plates or DBs or parallettes to create small deficit. Option to increase reps to 6-8 if moving w/o mechanical breakdown.
(No Measure)
Week 5 of 9 Strict Gymnastics
Workout – Performance
Metcon (AMRAP – Reps)
2 SETS
AMRAP x 7 MINUTES*
2-3-4-and so on…
Strict Handstand Push-Ups
4-6-8 and so on…
Alt. DB Hang Power Snatch (50/35)
*After each complete set (HSPU + HPS) complete 30 Double Unders. Reset at the beginning of each AMRAP.
-Rest 2:00 b/t Sets-
(Score is Lowest Reps of HSPU + HPS)
KG DB: (22.5/15)
Workout – Fitness
Metcon (AMRAP – Reps)
2 SETS
AMRAP x 7 MINUTES*
4-6-8 and so on…
DB Strict Press (Athlete Choice, Mod)
Alt. DB Hang Power Snatch (35/20)
*After each complete set (DBSP + HPS) complete 30 Single Unders. Reset at the beginning of each AMRAP.
-Rest 2:00 b/t Sets-
(Score is Lowest Reps of DBSP + HPS)
KG DB: (15/10)
Optional Cool Down
Metcon (No Measure)
2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
15 Banded Upright Rows
1:00 Child’s Pose w/Lat Stretch
-Rest as Needed b/t Sets-
(No Measure)