CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2:00 Easy Pace Bike

into..

2 ROUNDS

10 Alt. Groiners

10 Alt. Cossack Squats

10 Alt. Reverse Lunges

10 DB Goblet Squat w/ :02 Pause in bottom

into….

1:00 Fast Pace Bike

Strength – All

Back Squat (3×4 @ 11X1*)

*Tempo Back Squat (11X1)

Keep weight Heavy across all sets.

Remember Reading Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

(Score is Weight)

Week 3 of 5 Tempo

Workout – Performance

Metcon (Calories)

ON A 10:00 RUNNING CLOCK…

50/40 Cal Bike

100 Back Rack Alt. Lunges (95/65)

Max Cal Bike w/ Time Remaining…

(Score is Total Cals)

KG BB: (42.5/30)

Workout – Fitness

Metcon (Calories)

ON A 10:00 RUNNING CLOCK…

40/30 Cal Bike

80 Back Rack Alt. Lunges (45/35)

Max Cal Bike w/ Time Remaining…

(Score is Total Cals)

KG BB: (20/15)

Optional Cool Down

Metcon (No Measure)

1 SET FOR QUALITY

1:00/1:00 Empty Barbell Quad Smash

1:00/1:00 Empty Barbell Hamstring Smash*

2:00 EZ Bike (Nasal Breathing Only)

*Place bar on a low position on a rack and place leg on top.

(No Measure)