CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 3 MINUTES

1-2-3-and so on…

Burpees

2-4-6 and so on…

Box Step-Ups

Into…

2 ROUNDS

5 Tempo Strict Press (31X1)

7 Box Jumps*

:10 Top of Ring / Box Hold

:10 Bottom of Ring / Box Hold

*RND 2 complete Box Jump/ Step Overs

Strength – All

Push Press (ON A 15:00 RUNNING CLOCK…

Build to a 1-Rep )

(Score is Weight)

Week 1 of 6 Wendler

Workout – Performance

Metcon (Time)

4 ROUNDS FOR TIME

21 Box Jump Overs (24/20)

15 Ring Dips

9 Shoulder to Overhead*

*RPE 6-7 roughly 60-70% of 1-Rep PP.

(Score is Time)

Workout – Fitness

Metcon (Time)

4 ROUNDS FOR TIME

21 Box Jump Overs (20)

15 Box Dips

9 Shoulder to Overhead*

*RPE 5-6 roughly 50-60% of 1-Rep PP.

(Score is Time)

Extra Credit Murph Prep – Day 1

Metcon (No Measure)

CONDITIONING (ALL)

4 SETS*

400m Run

-Rest 1:30 b/t Sets-

*GOAL: Mirror the splits for all 4 efforts at 75-80% effort. Simply getting our feet underneath us and logging a mile on the road. We will be running 2x a week in prep for Murph.

(No Measure)

STRENGTH (ALL)

EMOM x 15 MINUTES*

MIN 1 – 12-15 Ring Rows or 5-7 Strict Pull-Ups

MIN 2 – 10 Push-Ups**

MIN 3 – 20-30 Air Squats

*GOAL: Volume building EMOM…goal here is to build volume across the 5 rounds without burdening the body with all of the volume, all at once.

**Option to complete Knee Push-Ups or option to increase reps by 2 every other round.

(No Measure)