CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

GENERAL WARM-UP

1 ROUND

12 Toe Touch Jumping Jack

6/6 Single Arm DB RDL

6/6 Split Squat

12 Alt. Deadbug

Into…

1 ROUND

20 High Jump Single Unders

20 Fast Single Unders

6/6 Single Arm DB Upright Row

12 Alt. Lunges

:30 Plank

Into…

1 ROUND

40 Double Unders / 40 Single Unders

10 DB Alt. Hang Snatch

10 DB Alt. Goblet Lunge

10 Sit-Ups

Into…

BARBELL SPECIFIC WARM-UP

1 ROUND*

7 Barbell RDL

7 Barbell Deadlift

7 High Pulls

7 High Hang Muscle Cleans/Snatches

*Clean or Snatch Grip.

Strength – Performance

Overhead Squat (3×10*)

*Use the same Light-Mod Weight for All Sets. This is a Deload Week.

(Score is Weight)

Week 5 of 6

Strength | Volume/Capacity Cycle

Strength – Fitness

Front Squat (3×10*)

*Use the same Light-Mod Weight for All Sets. This is a Deload Week.

(Score is Weight)

Week 5 of 6

Strength | Volume/Capacity Cycle

Workout – All

TABATA (8 SETS / :20 ON/ :10 OFF)* (AMRAP – Reps)

TABATA 1 – Double Unders

TABATA 2 – DB Alt. Hang Snatch (Athlete Choice)

TABATA 3 – Sit-Ups

TABATA 4 – DB Alt Goblet Lunge (Athlete Choice)

*Complete a full Tabata before moving to the next one.

-Rest 1:00 b/t Tabatas-

(Score is Total Reps)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

5/5 Single Leg Glute Bridge-Up

10 Glute Bridge-Ups w/:03 Pause at Top

10 Alt. 90-90 Hip Rotations

10 Cat/Cows

-Rest as Needed b/t Sets-

(No Measure)