CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

5/5 Staggered Stance Good Mornings

10 Scap Push-Ups

5 Push-Up to Pike

10 Lunges + Twist

5 Jumping Air Squats

Into…

1 ROUND

10 Slow BB Deadlifts

8 Upright Rows

6 Cuban Presses*

12 Alt. Elbow Punches

6 Hang Muscle Cleans

*Complete an Upright Row, sweep the elbows through to bring the BB into the FR, and the Press Overhead. Reverse the steps on the way back down.

Strength – All

Power Clean (12-10-8*)

*Start Light and build to Moderate. This is a deload week.

(Score is Weight)

Week 4 of 5

Strength | Wave-Loading Cycle

Workout – Performance

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
(Score is Total Rounds + Reps)

KG BB: (60/42.5)

Workout – Fitness

“THE CHIEF (FITNESS)” (AMRAP – Rounds and Reps)

5 SETS

AMRAP x 3 MINUTES

3 Power Cleans (95/65)

6 Push-ups

9 Air Squats

-Rest 1:00 b/t Sets-

(Score is Total Rounds + Reps)

KG BB: (42.5/30)

Optional Cool Down

1-2 SETS (No Measure)

10 Slow Alt. Scorpions

1:00/1:00 Lizard Pose

1:00/1:00 Couch Stretch

-Rest As Needed b/t Sets-

(No Measure)