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CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

5 Cat/Cows

4 SLOW Jefferson Curls

3/3 Sciatic Nerve Floss

Into…

2 ROUNDS

8 Toe Touch + Jump Jack

8 Up-Downs

8 Banded/Empty Bar/Bodyweight Good Mornings

8/8 Single Leg RDL

Into…

2-3 ROUNDS (Time Permitting)

5/5 Staggered Stance Deadlift w/Empty Barbell*

10 Glute Bridge-Ups

:30/:30 Single Leg Glute Bridge-Hold

10 Alt. Step-Overs**

*2nd Round: 5 Empty Barbell RDL (feet in Deadlift stance)

3rd Round: 5 Empty Barbell Deadlifts

**2nd Round: Box Jump Overs

3rd Round: Up-Down Box Jump Overs

Strength – All

Deadlift (3×6 @ 21X1*)

Tempo Deadlift (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

Metcon (AMRAP – Reps)

AMRAP x 10 MINUTES

3-6-9-and so on…

Deadlifts (225/155)

Up-Down Box Jump Overs (24/20)

(Score is Reps)

KG BB: (100/70)

Workout – Fitness

Metcon (AMRAP – Reps)

AMRAP x 10 MINUTES

3-6-9-and so on…

Deadlifts (155/105)

Up-Down Box Jump Overs (20)

(Score is Reps)

KG BB: (70/47.5)

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

10 Glute Bridge-Ups w/:05 pause at top*

:30/:30 Single Leg Glute Bridge Hold

*Option to use a band or hip circle above knees. Focus on bracing, lifting, then holding.

(No Measure)