CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

16 Jumping Jacks

12 Alt. Barbell Elbow Punches

8 Barbell Good Mornings

4 Barbell Strict Press

Into…

1-2 ROUNDS (TIME PERMITTING)

12 Power Drops* (BW ONLY)

8 Barbell High Hang High Pulls

4 Barbell High Hang Muscle Cleans

2 Inch Worms + Push-Up

*Start on your tip-toes with your feet under your hips and your hands at your side. Jump and DROP into a power position; feet should move to shoulder width landing in a quarter squat with hips back and chest tall. As you drop, pull your hands up to your shoulders and get your elbows high as if you were receiving a barbell in the front rack.

Strength – All

Clean and Jerk (6-5-4-3-2*)

*Power Clean & Jerks.Reps must be Touch and Go. Start Moderate and Build Moderate-Heavy.

Week 5 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
(Score is Total Reps)

KG BB: (85/57)

NOTE: W.O.W. this our pick for epic workout of the week! Last Seen Open 2015.

Workout – Fitness

“OPEN 15.4 — NCFIT REMIX” (AMRAP – Reps)

AMRAP x 8 MINUTES*
3 Hand Release Push-Ups
3 Power Cleans (135/95)
6 Hand Release Push-Ups
3 Power Cleans
9 Hand Release Push-Ups
3 Power Cleans
12 Hand Release Push-Ups
6 Power Cleans
15 Hand Release Push-Ups
6 Power Cleans
18 Hand Release Push-Ups
6 Power Cleans
21 Hand Release Push-Ups
9 Power Cleans
And so on…

*Add 3 reps to the Hand Release Push-Ups each round, and 3 reps to the Clean every 3 rounds.

(Score is Total Reps)

KG BB: (60/42.5)
NOTE: W.O.W. this our pick for epic workout of the week! Last Seen Open 2015. The original adjusted version of 15.4 was: AMRAP x 8 MINUTES of 10 Push Press (95/65) + 10 Power Cleans (115/75). Athletes can choose to perform this version if they previously tested 15.4.

Optional Finisher

Metcon (No Measure)

“TABATA”

8 SETS (:20 ON/ :10 OFF)*

Hollow Body Rocks

*During :10 Rest hold Hollow Body.

(No Measure)