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 ROUND

40 Line hops

:30/:30 Knee Over Toe Lunge Stretch

10 Good Mornings

Into…

1 ROUND

50 Single Unders

10 Air Squats

20 Glute Bridge March

Into…

1 ROUND

50 Single Unders OR Double Unders

10 Narrow Air Squats

10 Empty Bar Deadlifts

Strength – All

Deadlift (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

Workout – Performance

AMRAP x 13 MINUTES (AMRAP – Rounds and Reps)

40 Double Unders

20 Alt. Pistols

10 Deadlifts (185/135)

(Score is Rounds + Reps)

KG BB: (85/60)

Workout – Fitness

AMRAP x 13 MINUTES (AMRAP – Rounds and Reps)

80 Single Unders

20 Heel Elevated Narrow Air Squats

10 Deadlifts (135/95)

(Score is Rounds + Reps)

KG BB: (60/42.5)

Optional Cool Down – All

FOR RECOVERY (No Measure)

1-2 ROUNDS

10 Cat/ Cows

10 Scorpions

2:00 Seated Straddle Stretch

(No Measure)