CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

4 Push-Up to Pike

8 Alt. Elbow to Instep

8 Single DB OH Press

8 DB Goblet Squat

Strength

Shoulder Press (1×1+ @ 95%)

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

*Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.

Week 4 of 9

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

21-15-9

Handstand Push-Up

Unbroken DB Front Squats (Athlete Choice)*

-Rest 1:00-

12-9-6

Unbroken DB Front Squats*

Handstand Push-Up

(Score is Total Time)

*Each time you break in the FS, perform 3 Hand Release Push-Ups. If perform unbroken, no Push-Ups performed.

HSPU Option 1: Pike Push-Up

HSPU Option 2: Strict DB Press

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:30 Elbow to Instep w/ thoracic rotation (L)

1:30 Elbow to Instep w/ thoracic rotation (R)

3:00 Frog Stretch

(No Measure)