CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

GENERAL WARM-UP

10 Toe Touch Jumping Jacks

10 Groiner + Twists

10 Lunge + Twist

10 PVC Pass Throughs

10 PVC Snatch Deadlifts

5 Squats + 5 Jumping Squats + 5 PVC OHS

Into…

SPECIFIC WARM-UP

10 Step-Overs

8 Jump Tucks

6 Box Jump-Overs

10 Scap Pull-Ups

8 Slow Kips

6 Small Kip Swings

Strength – All

Snatch (5×1*)

*Goal is 80-90% or Heavy. Option for Squat or Power.

(Score is Weight)

Week 4 of 6

Strength | Olympic Lifting Cycle

Workout – Performance

EVERY 2:00 x 6 SETS (Time)

4 Power Snatches (135/95)

6 Chest to Bars

8 Box Jump Overs (24/20)

-Rest w/ Time Remaining-

(Score is Slowest Set)

KG BB: (60/42.5)

Workout – Fitness

EVERY 2:00 x 6 SETS (Time)

4 Power Snatches (95/65)

6 Jumping Pull-Ups

8 Box Jump Overs (20)

-Rest w/ Time Remaining-

(Score is Slowest Set)

KG BB: (42.5/30)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

5 As + Ts + Ys* w/LIGHT Weight

10/10 Single Leg Glute Bridge-Ups

1:00 Rebound Pose

*1 Rep = A + T + Y

-Rest as Needed b/t Sets-

(No Measure)