CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Burpees

10 Ring Rows

5 Scap Depressions

5 Kip Swings

Into…

1-2 ROUNDS (Time Permitting)

5 Clean Deadlifts

5 Hang High Pulls

10 Alt. Elbow Punches

5 Hang Muscle Cleans

Strength – All

Power Clean (ON A 22:00 RUNNING CLOCK…

Build to a 1-Rep Power Clean)

(Score is Weight)

Week 5 of 5

Strength | Wave-Loading Cycle

Workout – Performance

EMOM x 10 MINUTES (Weight)

Pull-Ups*

1 Power Clean (85% of 1-Rep)

*Pull-Up Volume Options:

6 Reps

8 Reps

10 Reps

12 Reps

**Option for Chest to Bar.

(Score is Weight)

Workout – Fitness

EMOM x 10 MINUTES (Weight)

Jumping Pull-Ups*

1 Power Clean (75% of 1-Rep)

*Jumping Pull-Up Volume Options:

6 Reps

8 Reps

10 Reps

12 Reps

**Option for Kipping Pull-Ups

(Score is Weight)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Alt. Wrist Push-Ups

10 Alt. 90-90 Good Morning Hip Rotations

10 Glute Bridge-Ups

1:00 Glute Bridge Hold

-Rest as Needed b/t Sets-

(No Measure)