Announcements

Join us this Veterans Day for the Hero Workout “Chad” in honor of our veterans and to raise awareness for veteran suicide prevention. This workout, dedicated to Navy SEAL Chad Wilkinson, is happening across the CrossFit community, and I’ve personally registered for the event. Let’s come together to support our veterans and make a difference. Register here: Chad 1000X Registration. Every step counts in the fight against veteran suicide.

CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Toe Touch Jumping Jack

10 Air Squats

5 Hang Power Cleans

5 Kipping Knee Raises

1-2 ROUNDS (Time Permitting)

10 Alt. Jumping Lunges

5 Power Cleans

10 Empty BB Front Squats

5 Toes To Bar

Strength – All

Back Squat (ON A 25:00 RUNNING CLOCK…

Build to a 1-Rep Back Squat)

(Score is Weight)

Week 1 of 6

Strength | 5-3-1 Cycle

Workout – Performance

3 ROUNDS FOR TIME (Time)

20 Toes to Bar

10 Front Squats (155/105)

(Score is Time)

KG BB: (70/47.5)

Workout – Fitness

3 ROUNDS FOR TIME (Time)

20 Toes to Something

10 Front Squats (115/75)

(Score is Time)

KG BB: (52.5/35)

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)