CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

300m/250m Row

12 Alt. Step-Ups

12 Glute Bridge-Ups

3-5 SLOW Jefferson Curls

Into…

1 ROUND

300m/250m Row

8 Barbell RDLs

8 Box Jumps

8 Cat/Cows

Strength – All

Deadlift (8-6-4 | 6-4-2*)

*Start Light and build to Mod+. The second wave (6-4-2) should be heavier than the first (8-6-4).

(Score is Weight)

Week 2 of 5

Strength | Wave-Loading Cycle

Workout – Performance

3 ROUNDS FOR TIME* (Time)

500/400m Row

21 Box Jumps (24/20)

12 Unbroken Deadlifts (185/135)

(Score is Time)

*Inspired by CF workout ‘Christine’ (bodyweight DL). We programmed a standard weight for UB DL.

KG BB: (85/60)

Workout – Fitness

3 ROUNDS FOR TIME* (Time)

500/400m Row

21 Box Jumps (20)

12 Unbroken Deadlifts (135/95)

(Score is Time)

*Inspired by CF workout ‘Christine’ (bodyweight DL). We programmed a standard weight for UB DL.

KG BB: (60/42.5)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – 5 Slow Eccentric Calf Raises w/:01 Pause in Bottom*

MIN 2 – 12 Alt. Bird Dogs**

MIN 3 – 5 Slow Up-Dog to Down Dog

*Stand on an Elevated Surface.

**Focus on keeping ribs pulled down towards hips when arm/leg is extended.

(No Measure)