CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

5 PVC or Band Pass Throughs

5/5 Kneeling Hip Openers

10 Air Squats

10 Arm Haulers

1:00 Cardio Choice (EZ Pace)

Into…

2 ROUNDS

:30 Wall Prayer Stretch*

10 Scap Push-Ups on forearms

5 Knee Push-Ups

10 Alt. Deadbugs

:30 Cardio Choice (mod-fast pace)

*Place elbows on the wall and walk feet back until a tripod is created. Then lean through your arms to stretch the triceps/ lats.

Strength – Performance

Overhead Squat (3×5*)

*Consider this is a primer for tomorrow’s OLY work. If you are not training tomorrow, use today to reinforce good mechanics. Use Light-Mod weight for all sets.

(Score is Weight)

Week 5 of 8 Oly Cycle

Strength – Fitness

Front Squat (3×5*)

*Option for High-Bar Back Squat

Consider this is a primer for tomorrow’s OLY work. If you are not training tomorrow, use today to reinforce good mechanics. Use Light-Mod weight for all sets.

(Score is Weight)

Week 5 of 8 Oly Cycle

Workout – Performance

Metcon (Time)

FOR TIME

Cardio Choice*

*Cardio Choice Options:

250/225 Cal Row

200/175 Cal Bike

200/175 Cal Ski

**Every 3:00 not including 0:00, complete 15 Push-Ups + 15 Sit-Ups.

(Score is Time)

Workout – Fitness

Metcon (Time)

FOR TIME

Cardio Choice*

*Cardio Choice Options:

200/175 Cal Row

150/125 Cal Bike

150/125 Cal Ski

**Every 3:00 not including 0:00, complete 8 Push-Ups + 12 Sit-Ups.

(Score is Time)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Banded Pull Aparts

10 Banded Ws

10 Banded High Pulls

100m Walk Outside

-Rest as Needed-

(No Measure)