CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

:45 Row

5 Scap Push-Ups

5 Presses (Press)

Into…

1 ROUND

:45 Row

5 Hand Release Push-Ups

5 Push Press (Dip/Drive/Press)

Into…

1 ROUND

:45 Row

5 Pike Push-Ups

5 Push Jerks (Dip/Drive/Press Under/Land+Stand)

Strength – All

Shoulder Press (3×8 @ 31X1*)

Tempo Strict Press (31X1)

*Keep weight Moderate+ across all sets.

Remember Reading Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

(Score is Weight)

Week 1 of 4 Tempo

Workout – Performance

Metcon (Time)

3 ROUNDS FOR TIME

500/400m Row

20 Hand Release Push-Ups

10 Shoulder to Overhead (185/135)

250/200m Row

10 Handstand Push-Ups

5 Shoulder to Overhead

(Score is Time)

KG BB: (85/60)

Workout – Fitness

Metcon (Time)

3 ROUNDS FOR TIME

500/400m Row

15 Push-Ups

7 Shoulder to Overhead (135/95)

250/200m Row

7 Pike Push-Ups

5 Shoulder to Overhead

(Score is Time)

KG BB: (60/42.5)

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

6-10 Rower Hamstring Curls

3/3 Sciatic Nerve Floss

12 Banded Ws*

*Keep elbows tucked at 90-degrees. Pull hands out to the sides, keeping elbows in same position, close to ribs.

-Rest As Needed b/t Sets-

(No Measure)