Wednesday

11
Feb

Wednesday

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

PARTNER AMRAP – 4 MIN

P1: Row (Moderate Pace, Nasal Breathing)

P2: Completes (then athletes switch!)

8 Groiners

8 Scap Push Ups

8 Scap Pull Ups

-Rest 1:00-

PARTNER AMRAP – 4 MIN

P1: Row (Moderate to Fast Pace)

P2: Completes (then athletes switch!

8 BB RDL’s

8 BB Hang Muscle Cleans

8 BB Hang Power Cleans

From here, go into a brief 2:00 foam rolling session for the lats and upper back

Skill

skill: Metcon (No Measure)

Beginner (Needing foundational strength/skill):

10 Vertical Ring Rows (Legs assist as needed)

:30s Scap Pull Up Hold

10 Banded Lat Pressdowns

10 Kipping Swings (w/ active shoulder position maintained)

Intermediate (Has kipping pull ups down, close to a BMU):

10 Kipping Swings

10 Dynamic Swings

10 Kipping Pull Ups / C2B’s

10 Single Kip To Hips

Advanced (Has BMU’s and/or close to stringing reps):

10 Dynamic Kips

10 Kipping C2B’s (Non-butterfly)

10 Kipping Hip to Bars

5 BMU’s (Press bar away to reset kip after each rep)

Workout

RX: Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

1-2-3-4…and so on

Bar Muscle-Ups

2-4-6-8..and so on

Hang Power Clean (155/105)

-Rest 3:00-

AMRAP x 5 MINUTES

Pick-Up Where You Left Off!

(Score is Rounds + Reps)

SC: Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

1-2-3-4…and so on

Jumping BMU or C2B or Pull Ups

2-4-6-8..and so on

Hang Power Clean (115/75)

-Rest 3:00-

AMRAP x 5 MINUTES

Pick-Up Where You Left Off!

(Score is Rounds + Reps)
Pick a scle that allows you to keep moving.

BG: Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

1-2-3-4…and so on

Jumping PU’s or Banded Pull Ups or Ring Rows

2-4-6-8..and so on

Hang Power Clean (85/55)

-Rest 3:00-

AMRAP x 5 MINUTES

Pick-Up Where You Left Off!

(Score is Rounds + Reps)
Pick a scle that allows you to keep moving.

Finisher

Metcon (No Measure)

3 SETS

30 MB Russian Twists or 15/15 Side Throws

20 Weighted Glute Bridge-Ups (MB or DB)

(No Measure)