CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND (8:00 CAP)

1:00 Bike EZ Pace

10 Scap Push-Ups

8 Clean Deadlifts

8 Barbell Strict Press

Into…

1 ROUND

:45 Bike Mod Pace

8 Alt. Bird Dogs

6 Barbell Upright Rows

6 Barbell Strict Press + :20 OH Hold after final rep

Into…

1 ROUND

:30 Bike Hard Pace

6 Hang Muscle Cleans

8 Alt. Elbow Punches

6 Barbell Push Press + :20 OH Hold after final rep

Strength

Metcon (Weight)

EVERY 1:30 x 7 SETS*

2 Power Cleans

+

1 Jerk

*Build up to a Moderate-Heavy weight.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

2:00 ON / 1:00 OFF

12/10 Cal Bike

Max Clean and Jerks (185/135)|(135/95) with time remaining…

*Complete sets of 2:00 ON / 1:00 OFF until 40 Clean and Jerks are completed.

(Score is Total Time)

KG BB: (85/60)|(60/42.5)

Optional Extra Credit

Metcon (No Measure)

EXTRA CREDIT MURPH PREP – DAY 1

CONDITIONING

3 SETS*

800m Run

-Rest 2:00 b/t Sets-

*Similar idea to last week’s runs. We are going a little longer with distance but pacing should still be roughly 75-80%. Think of each 800m as back to back 400m efforts. Goal is to finish your second 400m slightly faster than your first.

(No Measure)

STRENGTH

FOR QUALITY*

50 Pull-Ups

100 Push-Ups***

150 Air Squats

*Partition any way to complete all 250 reps.

**Half the volume of what you will see for Murph. Two goals for today…first we want to continue building volume towards the full 100-200-300, and to come up with a strategy of breaking these movements up.

***Option to complete Knee Push-Ups or Push-Up to a Box.

(No Measure)