CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

0:00-3:00 RUNNING DRILLS

Running Drill Options:

Walking Knees to Chest

Calf Walk

Bear Crawl

Walking Spiderman Lunges

INTO..

AMRAP x 3 MINUTES

8 Alt. Box Step-Ups

4/4 DB Around the World

4/4 Moose Antlers

INTO..

AMRAP x 3 MINUTES

100m Run

5 Barbell Strict Press

5 Box Jumps

Strength – All

Shoulder Press (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 (Time)

FOR TIME

400m Run

Immediately Into…

5 ROUNDS

15 Box Jumps (20)

10 Push Press (95/65)

Immediately Into…

400m Run

(Score is Time)

KG BB: (42.5/30)

Workout – Fitness

Metcon (Time)

FOR TIME

400m Run

Immediately Into…

5 ROUNDS

10 Box Jumps (20)

10 Push Press (65/45)

Immediately Into…

400m Run

(Score is Time)

KG BB: (30/20)

Cool Down

2-3 SETS FOR QUALITY (No Measure)

:30 Lat/Prayer Stretch on Box

5/5 SLOW Single Leg Box Squats

10/10 Ankle Distractions*

*Keeping the whole foot on the ground & facing the box, drive the knee forward towards the box. After each rep, pull the foot slightly away from the box. If you get to the point where the knee can’t touch the box without the heel coming off the ground, you have gone too far.

-Rest as Needed b/t Sets-

(No Measure)