CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

3:00 Row (Increase intensity every minute)

Into…

1 ROUND

5 Jefferson Curls

10 Boot Strappers

5 Push-Up to Pike

10 Cat Cow

Into…

1 ROUND

10 Wall Ball Front Squats

10 Sumo Good Mornings

5 Tuck Jumps

10 Strict Press

Into…

1 ROUND

10 Wall Balls

10 Sumo Squats

10 Box Jumps

10 Push Press

Benchmark Workout – Performance

Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest.
KG WB: (9/6)

KG BB: (35/25)

Benchmark Workout – Fitness

“FIGHT GONE BAD (FITNESS)” (AMRAP – Reps)

3 ROUNDS FOR MAX REPS
1:00 – Wall Balls (14/10)
1:00 – KB Sumo Deadlift (53/35)
1:00 – Box Jumps (20)
1:00 – Burpees
1:00 – Cal Row
1:00 – Rest

(Score is Total Reps)

KG WB: (6/5)
KG KB: (24/16)

Extra Credit – All

NOTE — January’s extra focus will be building strength with the Bench Press eventually progressing to a 3RM & practicing Double Under skills.

1.) 3 SETS (No Measure)

50 Double-Unders or 1:00 Practice

-Rest 1:00-

1:00 Calf Smash

-Rest 2:00 b/t Sets-

(No Measure)

-Rest as Needed b/t Part 1 & Part 2-

2.) 3 SETS (Weight)

20 Alt. DB Incline Bench Press

-Rest :30-

10 Ring, Bar, or Bench Dips

-Rest 2:00 b/t Sets-

(Score is Weight on DBs)