CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1-2 ROUNDS

8 Up-Downs

8 Alt. Groiners

8 BB Elbow Punches

8 BB Good Mornings

Into…

1 ROUND

6 Up-Downs Over the Bar

6 Cossack Squats

6 BB Hang Muscle Clean

6 BB Front Squats

Strength – All

Back Squat (3×2 @ 11X1*)

*Tempo Back Squat (11X1)

Keep weight 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 4 of 5 Tempo

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

4 SETS*

AMRAP x 3 MINUTES

1-2-3-and so on…

Front Squats (135/95)

2-4-6-and so on…

Up-Down Over Bar

-Rest 1:30 b/t Sets-

*Reset at the beginning of each AMRAP.

(Score is Lowest Rounds + Reps)

KG BB: (60/42.5)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

4 SETS*

AMRAP x 3 MINUTES

1-2-3-and so on…

Front Squats (95/65)

2-4-6-and so on…

Up-Down

-Rest 1:30 b/t Sets-

*Reset at the beginning of each AMRAP.

(Score is Lowest Rounds + Reps)

KG BB: (42.5/30)

Optional Cool Down

FOR QUALITY (No Measure)

1:00/1:00 Barbell Quad Smash

20 Alt. Bird Dogs

10 Up Dog to Down Dog

(No Measure)