CrossFit Mettle and Honor – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
8 Cat Cows
6/6 Single Leg Glute Bridge-Ups
6/6 Split Squats
12 Good Mornings
Into…
1 ROUND
12 Alt. Bird Dogs
12 Glute Bridge-Ups
6 Alt. Box Step-Overs
12 Barbell RDL
Into…
1 ROUND
12 Alt. Scorpions
12 Alt. Glute Bridge March
6 Half Box Jumps*
12 Barbell Deadlifts
*Jump and land low on the box and then step down without extending hips at the top.
Strength – All
Deadlift (5-5-5-5
Double Overhand Deadlift*
)
*Start Moderate and Build past Workout Weight.
(Score is Weight)
Workout of the Week – Performance
“CATCHING SOME EARHART (PERFORMANCE)” (AMRAP – Rounds and Reps)
4 SETS
AMRAP x 3 MINUTES*
4-6-8-and so on…
Box Jump Overs (24/20)
1-2-3-and so on…
Deadlifts (225/155)
-Rest 1:30 b/t Sets-
*Start from the beginning of each AMRAP.
(Score is Lowest Rounds + Reps)
KG BB: (100/70)
Workout of the Week – Fitness
“CATCHING SOME EARHART (FITNESS)” (AMRAP – Rounds and Reps)
4 SETS
AMRAP x 3 MINUTES*
4-6-8-and so on…
Box Jump Overs (20)
1-2-3-and so on…
Deadlifts (155/105)
-Rest 1:30 b/t Sets-
*Start from the beginning of each AMRAP.
(Score is Lowest Rounds + Reps)
KG BB: (70/47.5)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
1:00 Foam Roller or Lacrosse Ball/Peanut Smash T-Spine
:30 Box Prayer Stretch
10/10 Supported Lateral Raises*
*Retract the shoulder blade first, then raise laterally, holding for :05 before lowering.
-Rest as Needed b/t Sets-
(No Measure)