CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

10 Alt. Lunge-Lunge-Squat

20 Fast Single Unders + 20 Tall Jump Single Unders

5/5 Staggered Stance Good Mornings

Into…

1 ROUND

5 Muscle Cleans + 5 Power Cleans w/ Empty Barbell

:20 Penguin Jumps*

20 Double Unders or 40 Single Unders

10 Back Squats w/Empty Barbell

*Double Tap the hips twice while in the air

Into…

OPTIONAL MOBILITY ROUND

10 Alt. 90-90 Hip Rotations

10 Calf Raises + 10 Tib Raises

10 Alt. Front Rack Elbow Punches

Workout – Performance

“BOOM. ROASTED” (Time)

EVERY 2:00 x 7 SETS

25 Double Unders*

10 Alt. Front Rack Lunges (135/95)

25 Double Unders*

*Double Under Ninjas should try for ‘Unbroken’ Reps.

-Rest w/ Time Remaining-

(Score is Slowest Set)

*One of Three Turkey Day WOW this week!

KG BB: (60/42.5)

Workout – Fitness

“BOOM. ROASTED (FITNESS)” (Time)

EVERY 2:00 x 7 SETS

50 Single Unders

10 Alt. Front Rack Lunges (95/65)

50 Single Unders

-Rest w/ Time Remaining-

(Score is Slowest Set)

*One of Three Turkey Day WOW this week!

KG BB: (42.5/30)

Post-Workout Skill – All

Back Squat (8-6-4 | 6-4-2*)

*Start Light and build to Mod+. The second wave (6-4-2) should be heavier than the first (8-6-4).

(Score is Weight)

Week 2 of 5

Strength | Wave-Loading Cycle