CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

3:00 Row

Into…

2-3 ROUNDS

50’ Light KB Goblet hold Walking Lunges

3/3 Single Leg Bridge-Ups at a 30X3* Tempo

:45 Plank Hold

*This is shorthand for what is called “tempo” in the strength and conditioning world. This means 3 seconds down, 0 second at the bottom, eXplode up and 3 second hold at the top.

Strength – All

Deadlift (6-6-6-6*)

*Start Moderate-Heavy and build to Heavy.

Week 4 of 7 (Oly Cycle)

(Score is Weight)

Workout – All

Metcon (AMRAP – Reps)

8 SETS (:20 ON/ :10 OFF)*

MOVT 1 – Deadlifts (Athlete Choice, Moderate-Heavy)**

MOVT 2 – Up-Down Over Bar

MOVT 3 – Sit-Ups

-No Additional Rest b/t Sets-

*1 SET = MOVT 1-MOVT 3.

**Goal = Choose a weight that allows you perform 7-10 TNG Reps each interval.

(Score is Total Reps)

Optional Cool Down

FOR RECOVERY (No Measure)

10/10 Sciatic Nerve Floss

10/10 Banded Hamstring Stretch

10 Slow Cat/Cows

(No Measure)