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)

1:00 Row

Into

2 ROUNDS

10 Air Squats

10 Cossack Squat

5 Push up to Pike

5 Scap Pull-ups

10 Ring Rows

Into

2 ROUNDS

5 Front Squats

5 Strict Press *

5 Kip swings

5 Jumping Pull-up*

1:00 Row

*Thruster and Pull-up in 2nd round.

Strength – All

Back Squat (3×5*)

*Keep weight Light across all Sets. This is a Strength-Cycle Reset Week.

(Score is Weight)

Week 5 of 6

Strength | 5-3-1 Cycle

Benchmark Workout – Performance

Jackie (Time)

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.

Benchmark Workout – Fitness

“JACKIE (FITNESS)” (Time)

FOR TIME

750/600m Row

40 Thrusters (45/35)

30 Jumping Pull-Ups

(Score is Time)

KG BB: (20/15)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

5 Up Dog to Down Dog

1:00/1:00 Empty Barbell Quad Smash

100m EZ Row

-Rest as Needed b/t Sets-

(No Measure)