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)

3 ROUNDS (:20 ON/ :10 OFF):

Air Squats

Alt. Shoulder Taps

Hollow Rocks

Into…

1 ROUND

10 DB Front Squats

10 DB Push Press

8 Scap Pull-Up (:02 Pause @ Top/Bottom)

10 Ring Rows

Into…

1 ROUND

10 DB Thrusters

8 Kip Swings

8 Harder Ring Rows or 4-5 Strict PU

Strength – All

Back Squat (1×5 @ RPE 7

1×3 @ RPE 8

1×1+ @ RPE 9

Back Squat*

)

*Loading should be heavier from last week.

(Score is Weight)

Week 4 of 6

Strength | 5-3-1 Cycle

Workout – Performance

AMRAP x 8 MINUTES (AMRAP – Reps)

21-15-9*

DB Thrusters (50/35)

Chest to Bars

*If you finish the round of 9 and there is still time left in the AMRAP go back to the round of 21 and start over.

(Score is Total Reps)

KG DB: (22.5/15)

Workout – Fitness

AMRAP x 8 MINUTES (AMRAP – Reps)

21-15-9*

DB Thrusters (35/20)

Pull-Ups or Ring Rows

*If you finish the round of 9 and there is still time left in the AMRAP go back to the round of 21 and start over.

(Score is Total Reps)

KG DB: (15/10)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

5 Bodyweight Kang Squats

10 Arm Haulers

15 Glute Bridge Ups

1:00/1:00 Couch Stretch

-Rest as Needed b/t Sets-

(No Measure)