CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

400m Run/2:00 of Cardio Choice

Into…

1 ROUND

8 Cat-Cow

10 Alt. Groiners

12 Deadbugs

Into…

1 ROUND

8 Moose Antlers

10 Barbell Good Mornings

12 Alt. Bird Dogs

Into…

1 ROUND

8 Barbell Strict Press

10 Barbell Clean Deadlifts

:30 Hollow Hold

Strength – All

Clean and Jerk (EMOM x 10 MINUTES

1 Power Clean & Jerk*)

*Start at a Moderate Weight and Build Every Other Minute Until Workout Weight or Slightly Above.

(Score is Heaviest Weight)

Workout – Performance

“THE CALI BEAR” (Weight)

“THE CALI BEAR”

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)

*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

(Score is Weight)

KG BB: (100/70)

Workout – Fitness

“THE CALI BEAR (FITNESS)” (Weight)

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (155/105)

*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

(Score is Weight)

KG BB: (70/47.5)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

6 Alt. Wrist Circles

6/6 SLOW Moose Antlers

1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)