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)

1-2 SETS MOBILITY

4/4 Half Kneeling Ankle Rocks

8 Kang Squats

8 Alt. Cossack Squats

4 Yoga Push-Ups

Into…

AMRAP x 6 MINUTES*

8 Calf Raises

30 Single Unders

8 Alt. Elbow Punches

8 Air Squats

*At 3:00, switch to 15 Double Unders, 8 Muscle Cleans, and 8 Barbell Front Squats.

Strength – All

Back Squat (1×3 @ RPE 7

1×3 @ RPE 8

1×3+ @ RPE 9)

(Score is Weight)

Week 3 of 6

Strength | 5-3-1 Cycle

Workout – Performance

EMOM x 12 MINUTES (AMRAP – Reps)

6 Front Squats (135/95) + 10 Double Unders*

-Rest w/ Time Remaining-

*Bar comes from the floor. Increase Double Unders by 5 Reps every round…10,15,20 and so on. If unable to finish a round take the next minute off, and then start the next round at the previously completed Double Under number.

(Score is Highest Double Unders Completed)

KG BB: (60/42.5)

Workout – Fitness

EMOM x 12 MINUTES (AMRAP – Reps)

6 Front Squats (95/65) + 10 Single Unders*

-Rest w/ Time Remaining-

*Bar comes from the floor. Increase Single Unders by 10 Reps every round…10,20,30 and so on. If unable to finish a round take the next minute off, and then start the next round at the previously completed Single Under number.

(Score is Highest Single Unders Completed)

KG BB: (42.5/30)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

10 Alt. 90/90 Hip Rotations w/ Good Morning

5/5 Sciatic Nerve Floss

10 Alt. Bird Dogs

-Rest as Needed b/t Sets-

(No Measure)