CrossFit Mettle and Honor – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
:30 Ankle Rotations
15 Bunny Hops
:45 Moderate Pace Row
12 Up-Downs
Into..
2 ROUNDS
:30 Calf Stretch on Wall
10/10 Single Leg Hops
:45 Fast Pace Row
8 Burpees
Skill – All
Metcon (No Measure)
1.) EMOM x 6 MINUTES
MIN 1 – :15/:15 Single Leg Single Unders
MIN 2 – :20 Tall Jump Single Unders +:20 Fast Wrist Single Unders
MIN 3 – Rest
-Short Rest b/t P1 & P2-
2.) EMOM x 6 MINUTES
MIN 1 – :30 Jump Rope Practice*
MIN 2 – Rest
*Jump Rope Options:
Single-Single-Double Unders
Double Unders
Triple Unders
Crossbody Single Unders
(No Measure)
Week 9 of 9 Gymnastics Cycle
Workout – Performance
Metcon (Time)
1.) ON AN 10:00 RUNNING CLOCK…*
120 Double Unders
60/50 Cal Row
30 Burpees Over Rower
-Rest w/ Time Remaining-
Into…
2.) 4 ROUNDS FOR TIME*
30 Double Unders
15/12 Cal Row
8 Burpees Over Rower
(Score is Total Time)*
*Part 1 is 10:00 Running Clock. Immediately at the 10:00 mark, all athlete will start Part 2. Those that finish P1 before 10:00, rest until the 10:00 mark. For scoring, take time from the first portion and add it to the time of the second portion. Do NOT include the rest with time remaining from portion one. Ex: P1 one takes 8:00 and P2 two takes 6:13, total time = 14:13.
Workout – Fitness
Metcon (Time)
1.) ON AN 10:00 RUNNING CLOCK…*
200 Single Unders
50/40 Cal Row
20 Burpees
-Rest w/ Time Remaining-
Into…
2.) 4 ROUNDS FOR TIME*
50 Single Unders
12/10 Cal Row
5 Burpees
(Score is Total Time)*
*Part 1 is 10:00 Running Clock. Immediately at the 10:00 mark, all athlete will start Part 2. Those that finish P1 before 10:00, rest until the 10:00 mark. For scoring, take time from the first portion and add it to the time of the second portion. Do NOT include the rest with time remaining from portion one. Ex: P1 one takes 8:00 and P2 two takes 6:13, total time = 14:13.
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
10 Rower Hamstring Curls
5 Up Dog to Down Dog
10 Rower Pike-Ups
5/5 Moose Antlers
-Rest as Needed b/t Sets-
(No Measure)