CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

8 Cal Row (RND 1 @24-26s/m, RND 2 @26-28s/m)

8 Alt Groiners

8 Kang Squats

8 Plate Squats*

*Hold a 10-15# plate at the chest, push it away while sitting into a squat, bring it back to the chest on the way up from the squat

Into…

1-2 ROUNDS

5 RDL

5 Hang Power Clean

5 Front Squats

10 Deadbugs

Strength – Performance

Overhead Squat (3×8*)

*Build to a Moderate-Heavy weight and stay Moderate-Heavy across all sets.

(Score is Weight)

Week 2 of 6

Strength | Volume/Capacity Cycle

Strength – Fitness

Front Squat (3×8*)

*Build to a Moderate-Heavy weight and stay Moderate-Heavy across all sets.

(Score is Weight)

Week 2 of 6

Strength | Volume/Capacity Cycle

Workout – Performance

EVERY 2:00 x 5 SETS (Time)

20/15 Cal Row

3 Front Squats (205/145)

-Rest w/ Time Remaining-

(Score is Slowest Set)

KG BB: (93/65)

Workout – Fitness

EVERY 2:00 x 5 SETS (Time)

15/12 Cal Row

3 Front Squats (155/105)

-Rest w/ Time Remaining-

(Score is Slowest Set)

KG BB: (70/47.5)

Optional Cool Down – All

1-2 ROUNDS FOR QUALITY (No Measure)

100m EZ Walk

10 Cat/Cows

10 Alt. Bird Dogs

1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)