CrossFit Mettle and Honor – CrossFit
Warm-Up
Warm-Up (No Measure)
25’ LINE DRILLS (MIN 0-4)
Toe Walk
Heel Walk
Walking Good Mornings
Bear Crawl
Quad Crawl
Alt. Straight Leg High Kicks
Butt Kickers
Burpee Broad Jumps
Into…
1-2 ROUNDS
200m Run
10 Alt. Step-Ups
5 Vertical Tuck Jumps
5 Box Jumps
Into…
1-2 ROUNDS
100m Run
10 Empty Barbell Deadlifts
5 Empty Barbell Upright Rows
10 Alt. Elbow Punches
Strength – All
EVERY 2:00 x 5 SETS* (Weight)
1 Power Clean
+
1 Hang Power Clean
+
1 Hang Clean**
*Start Moderate and Build to Heavy. This is the same complex from 2/3/24. Goal is to start heavier and build to heavier.
**Option for Squat or Power.
(Score is Weight)
Workout – Performance
FOR TIME (Time)
400m Run
30 Box Jumps (20)
20 Hang Power Cleans (155/105)
300m Run
20 Box Jumps (24/20)
10 Power Cleans (185/135)
200m Run
10 Box Jumps (30/24)
5 Hang Squat Cleans (205/155)
(Score is Time)
KG BB1: (70/47.5)
KG BB2: (85/60)
KG BB3: (93/65)
Workout – Fitness
FOR TIME (Time)
400m Run
25 Box Jumps (20)
15 Hang Power Cleans (115/75)
300m Run
15 Box Jumps (24/20)
10 Power Cleans (135/95)
200m Run
10 Box Jumps (Athlete Choice)
5 Hang Power Cleans (155/105)
(Score is Time)
KG BB1: (52.5/35)
KG BB2: (60/42.5)
KG BB3: (70/47.5)
Optional Cool Down – All
2 SETS FOR QUALITY (No Measure)
100m EZ Walk*
2:00 Foam Roll**
*Nasal only breathing
**Lats / Glutes / Hamstrings
-Rest as Needed b/t Sets-
(No Measure)