CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 SETS

6 Medicine Ball Kang Squat

6 Alt. Step-Ups

6 Barbell Strict Press

:45 Row

Into…

EMOM x 5 MINUTES (:30 ON / :30 OFF)

MIN 1 – Wall Ball Shots

MIN 2 – Barbell Deadlifts

MIN 3 – Box Jumps

MIN 4 – Barbell Push Press

MIN 5 – Cal Row

Strength – All

Deadlift (5×3

Pausing Deadlift*)

*Use the same Moderate weight for all 5 sets. Pause for :02 below the knee on the way up and down each rep. Option for Clean Grip or Snatch Grip.

(Score is Weight)

Classic 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)

Classic 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)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

10 Alt. Bird Dogs

10 Cat/Cows

:30 Down Dog

-Rest as Needed b/t Sets-

(No Measure)