CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3:00 On Bike or Row, Gradually increasing effort Then… 3-4 ROUNDS w/ Light DB (focus on solid movement) 7 DBL DB Snatch 5 Scap Pull-ups 7 DB Up-Downs 5 Should Driven Kips 7 DB Up-Down to OH (as you come up snatch DB from ground to OH) 5 Pull-ups or 5 Ring Rows Skill Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… Skill Prep for Workout Workout RX: Metcon (AMRAP – Rounds and Reps) WZA ONLINE QUALIFIER Week 1 AMRAP x 16 MINUTES 40 Alt. DB Snatch (50/35)|(35/20) 40 Pull-ups 30 DB Burpees 30 C2B Pull-ups 20 Devil Press 20 Bar Muscle Up SC: Metcon (AMRAP – Rounds and Reps) Alternate Version… AMRAP x 16 MINUTES 40 Alt DB Snatches (35/20) 40 Jumping Pull-ups 30 DB Burpees 30 Ring Rows 20 Devil Presses 20 Pull-Ups BG: Metcon (AMRAP – Rounds...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 9 MINUTES 1:00 Row or Bike (Increasing intensity each round) 10 Groiners 10 Lunges 10 Plate Deadlifts 10 Plate Thrusters Recovery Workout Metcon (No Measure) EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Alt. Lunges + 4 Perfect Push-ups MIN 2 — Row or Bike, Moderate Effort -Rest 3:00- EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Perfect Air Squat + 4 Plate Ground to OH MIN 2 — Row or Bike, Moderate Effort *This recovery effort is to set-up tomorrow’s WZA Qualifier Workout. Pre-gameday, we want a good sweat, lots of ROM, open up the legs from yesterday and walk away feeling great. Cool Down Warm-up (No Measure) FLOW STRETCHING 2:00 Pigeon (1:00 each side) 2:00 Saddle 2:00 Child’s Pose 2:00 Lat Rolling / Distraction (1:00 each side) 2:00 T-Spine Rolling / OH...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 8/6 Cal Bike 8 Plate Ground to Overhead With :02 Pause At The Top 8 V-ups -THEN- 3 ROUNDS 25″ Waiter Walk (Each Arm) 15 PVC Pass Throughs Strength Push Jerk (3-3-3-3-3) Push Jerk* *Start moderate and build to heavy, but doable, set of 3. Workout RX: Metcon (Time) FOR TIME 15-12-9 Push Jerk (135/95) 12-12-12 Cal Bike immediately into… 6-9-12 Push Jerk (155/105) 12-12-12 Cal Bike SC: Metcon (Time) FOR TIME 15-12-9 Push Jerk (95/65) 10-10-10 Cal Bike immediately into… 6-9-12 Push Jerk (115/75) 10-10-10 Cal Bike BG: Metcon (Time) FOR TIME 12-9-6 Push Jerk (LIGHT) 8-8-8 Cal Bike immediately into… 6-9-12 Push Jerk (MODERATE) 8-8-8 Cal Bike Cool Down Warm-up (No Measure) FOR RECOVERY* 2:00 Walking Rest 3:00 Slow Pedal *Focus on calm, nasal breathing.Read more