CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

30 Mountain Climbers

10 Up-Down +Scap Push-Ups

30 Russian Twists

5 Push-Ups to Pike

Into…

1-2 ROUNDS

30 Crossbody Mountain Climbers

10 Wide Stance Up-Downs*

8 Hand Release Push-Up

*Start with feet wide and jump back to a wide stance. A wider base allows you to cycle down and up faster!

Strength

Bench Press (1×3 / 1×3 / 1×3*)

1×3 @ 70%

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

Week 3 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1&2 – AMRAP of Triplet*

MIN 3 – Max Strict Ring Dips

MIN 4 – Rest

*1 Round of Triplet is…

6 Hand Release Push-Ups

12 Up-Downs

24 Alt. Russian Twists

(Score is Total Strict Ring Dips)

KG DB: (15/10)|(10/7.5)

Optional Extra Credit

Metcon (No Measure)

EXTRA CREDIT MURPH PREP – DAY 2

CONDITIONING + STRENGTH

800m Run

Into Athlete’s Choice (Pick ONE)…

A). 7 ROUNDS

10 Pull-Ups

20 Push-Ups

30 Air Squats

OR

B). 15 ROUNDS

5 Pull-Ups

10 Push-Ups

15 Air Squats

Into…

800m Run

*Similar to what we saw at the end of last week with a bit more volume. If bodyweight ninjas, try to work the bigger sets of 10-20-30 and see if you can maintain consistent rounds. If last week was tough, stick to the smaller rounds of 5-10-15 and still focus on keeping rounds around 1:00-1:30.

(No Measure)