CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

EMOM x 9 MINUTES

MIN 1 – :40 Bike (Light→Light-Mod→Mod)

MIN 2 – :40 Banded Good Morning

MIN 3 – :40 Deadbug

Into…

1 ROUND*

1:00 Mod-Hard Bike Pace

*This is a test round to have a target goal to aim for in the workout. Perform without looking at the screen, find a Mod-Hard pace where breathing is labored but not a sprint.

Strength – All

Deadlift (3×5 @ 1111*)

*Keep weight Light across all sets. This is a Deload Week.

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 5 of 5 Tempo

Workout – Performance

Metcon (Calories)

EMOM x 15 MINUTES

MIN 1 & 2 – Max Cal Bike

MIN 3 – 7 ‘Library’ Deadlifts (Athlete Choice, Heavy)

(Score is Total Cals)

Workout – Fitness

Metcon (Calories)

EMOM x 15 MINUTES

MIN 1 & 2 – Max Cal Bike

MIN 3 – 7 ‘Library’ Deadlifts (Athlete Choice, Mod-Heavy+)

(Score is Total Cals)

Optional Cool Down

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :50 Nasal Breathing EZ Bike

MIN 2 – :25/:25 Single Leg Glute Bridge-Up

MIN 3 – :50 Cat/Cow

(No Measure)