Tuesday

14
Feb

Tuesday

CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

20 Mountain Climbers

10 DB Slides

10 Box Step-Ups

5/5 SA Ring Rows

After completing the above AMRAP, athletes quickly grab out a light pair of change plates and a Moderate resistance band. Loop the band on the rig above eye level and complete the below.

EXTENDED WARM-UP (8:00 CAP)

3 ROUNDS FOR QUALITY

20 Slow Arm Haulers*

15 Bent Over Plate V-Raises**

15 Slow Banded Lat Pull-Downs

10 Scap Pull-Ups

*Athletes lay in a Superman Hold with arms in front of them. Slow swim the arms back and touch the sides of the thighs and bring them back together. Option to use change plates.

**From the Bent Over Row position, the athlete will raise their arms in front of them while holding plates. They can have a slight bend in the elbow and their hands should stop at head height but while extended they should look like a capital V.

After these 3 rounds everyone’s lats, upper back, and bicep should be VERY warmed up and ready to tackle the volume in today’s workout!

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 7-10 Strict Chin-Ups

MIN 2 – 10 DB Chainsaw Row (R) + Max Plank

MIN 3 – 10 DB Chainsaw Row (L) + Max Plank

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

10 Ring Row

10 Box Step-Ups (24/20)

-Rest 1:00-

AMRAP x 5 MINUTES

8 Jumping Pull-Ups

8 DB Goblet Step-Ups (35/20)|(20/15)

-Rest 1:00-

AMRAP x 5 MINUTES

6 Pull-Ups

6 DBL DB Suitcase Step-Ups

(Score is Rounds + Reps)

KG DB: (15/9)|(9/6)