CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

(OPTIONAL) MOBILITY PREP 1-2 SETS (TIME PERMITTING)

10 Cat Cows

10 Alt. Groiners

10 Alt. Ankle Rocks from Deep Squat

10 Alt. Squat Reach

Into…

1 ROUND

10 Scap Push-Ups

10 Alt. Lunges

10 WB Front Squats

10 WB Push Press

Into…

2 ROUNDS

8 Push-Ups

8 Alt. Jumping Lunges

8 Wall Balls

Strength – All

Back Squat (10-8-6 | 8-6-4*)

*Start Light and build to Mod+. The second wave (8-6-4) should be heavier than the first (10-8-6).

(Score is Weight)

Week 1 of 5

Strength | Wave-Loading Cycle

Workout – Performance

“YOUR THIGHNESS” (Time)

5 ROUNDS FOR TIME

20 Unbroken Wall Balls (20/14)*

20 Push-Ups

(Score is Time)

*Set of 20 must be performed unbroken. If ball drops or stops before 20 reps completed, athlete must perform 6 Alt. Jumping Lunges then continue to complete their full set.

KG WB: (9/6)

Workout – Fitness

“YOUR THIGHNESS (FITNESS)” (Time)

5 ROUNDS FOR TIME

15 Unbroken Wall Balls (14/10)*

15 Push-Ups

(Score is Time)

*Set of 15 must be performed unbroken. If ball drops or stops before 15 reps completed, athlete must perform 6 Alt. Lunges then continue to complete their full set.

KG WB: (6/5)

Optional Cool Down

FOR QUALITY (No Measure)

1:00/1:00 Empty Barbell Quad Smash

1:00/1:00 Empty Barbell Pec Smash

(No Measure)