CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

EMOM x 8 MINUTES

MIN 1 – 200m Run

MIN 2 – 10 Scap Pull-Ups + Max Knee Raises

MIN 3 – 10 Cat Cows + Max Glute Bridges

MIN 4 – 10 RDL + Max Up-Downs

Strength – All

Deadlift (1×3 @ 70%

1×3 @ 80%

1×3+ @ 90%)

*Based off of 90% of Heavy 1-Rep

(Score is Weight)

Week 3 of 6 Wendler

Workout – Performance

Metcon (Time)

4 SETS

10 Toes to Bar

5 Deadlifts (315/205)*

10 Toes to Bar

200m Run

-Rest 1:30 b/t Sets-

*Barbell must be held in double-overhead grip. Bar cannot be slammed to create TNG, must be a smooth touch and return.

(Score is Slowest Set)

KG BB: (143/93)

Workout – Fitness

Metcon (Time)

4 SETS

10 Knees to Chest

5 Deadlifts (205/145)*

10 Knees to Chest

200m Run

-Rest 1:30 b/t Sets-

*Barbell must be held in double-overhead grip. Bar cannot be slammed to create TNG, must be a smooth touch and return.

(Score is Slowest Set)

KG BB: (93/65)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10/10 Wrist Nerve Glides*

5/5 Single Leg Prone Leg Lift Stretch**

10 SLOW Alt. Bird Dogs

-Rest as Needed b/t Sets-

*Place an outstretched arm against the wall or post on the rig, with palm against the surface and fingers pointed down. Slowly lower head away from the arm. Hold for :03-:05 then release.

**Lying face down, bend one knee to 90 degrees. Lift thigh off ground while squeezing the glutes. Hold for :03-:05 before lowering.

(No Measure)