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CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

:30 Mod Bike

20 Single Unders

5 Bootstrap Squats

5 BB Hang High Pulls

Into…

AMRAP x 4 MINUTES

:30 Fast Bike

20 Double Unders

5 Hang Power Cleans

5 Front Squats

Strength – All

Back Squat (3×6 @ 21X1*)

Tempo Back Squat (21X1)

*Keep weight Moderate-Heavy across all sets.

Remember Reading Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

(Score is Weight)

Week 2 of 4 Tempo

Workout – Performance

“THIGH SOCIETY” (Time)

FOR TIME
50 Double Unders
30 Chest to Bar Pull-Ups
50 Double Unders
20 Front Squats (155/105)
50 Double Unders
10 Power Cleans
50 Double Unders
50/40 Cal Bike

(Score is Time)

KG BB: (70/47.5)
*NOTE: W.O.W. this our pick for epic workout of the week!

Workout – Fitness

“THIGH SOCIETY (FITNESS)” (Time)

FOR TIME
75 Single Unders*
30 Jumping Pull-Ups
75 Single Unders
20 Front Squats (115/75)
75 Single Unders
10 Power Cleans
75 Single Unders
40/30 Cal Bike

*Option for 50 Plate Hops instead of Single Unders

(Score is Time)

KG BB: (52.5/35)
*NOTE: W.O.W. this our pick for epic workout of the week!

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

1:00 Calf Smash on Barbell

:30 Prayer Stretch on Barbell/Foam Roller/Floor*

5/5 Groiner w/Thoracic Rotation**

-Rest as Needed b/t Sets-

*Hands can be on top of each other or side by side on top of the barbell or foam roller. Send the hips back and drop the chest towards ground.

**Keep back knee off the ground, driving back leg up, actively engaging hips. Rotate down and away from the leading leg, then twist and reach up towards the leading leg.

(No Measure)