CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

8 Cat Cows

8 Alt. Groiners

8 Bootstrappers

10/10 Wrist Circles

Into…

3-4 ROUNDS

8 Up-Downs

8 Barbell Deadlifts

8 Hang High Pulls

8 Elbow Punches

8 Front Rack Lunges

Strength – All

Power Clean (8-6-4-6-4-2*)

*Start Moderate and build to Heavy. The second wave should be heavier than the first.

(Score is Weight)

Week 2 of 5

Strength | Wave-Loading Cycle

Workout – Performance

EMOM x 12 MINUTES* (Weight)

1 Deadlift

+

2 Power Cleans

+

3 Front Squats

*MINUTES 1-4: (185/135)

MINUTES 5-8: (205/145)

MINUTES 9-12: (225/155)

(Score is Heaviest Weight)

KG BB1: (85/60)

KG BB2: (93/65)

KG BB3: (100/70)

Workout – Fitness

EMOM x 12 MINUTES* (Weight)

1 Deadlift

+

2 Power Cleans

+

3 Front Squats

*MINUTES 1-4: (135/95)

MINUTES 5-8: (155/105)

MINUTES 9-12: (165/115)

(Score is Heaviest Weight)

KG BB1: (60/42.5)

KG BB2: (70/47.5)

KG BB3: (75/52.5)

Optional Cool Down

1-2 SETS FOR QUALITY (No Measure)

200m Cool Down Walk

10/10 Single Leg Glute Bridge-Ups

10 Cat/Cows

5 Bodyweight Jefferson Curls

-Rest as Needed b/t Sets-

(No Measure)