Announcements
Memorial Day Weekend Hours, there will be 3 heats on Saturday the 27th. Heat 1: 6AM, Heat 2 7:30AM and Heat 3 9am. Classes will be 90 minutes, please plan accordingly. Sunday can be a make-up day during open gym. Monday we are closed to observe the holiday.
CrossFit Mettle and Honor – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
5 Jefferson Curls (BB Optional)
5 Cat/ Cows
10 Alt. Deadbugs
5/5 Single Leg Glute Bridge-Ups
10 Slow Arm Haulers
Into…
3 ROUNDS
100m Run
8 WB Deadlifts*
8 WB Front Squats*
8 WB Push Press*
*RND 2, combine movements to complete 12 WB Thrusters. RND 3, complete 12 Wall Balls.
Into…
1-2 ROUNDS (Time Permitting)
5 Above the Knee Deadlifts
5 Below the Knee Deadlifts
7-10 Empty BB Deadlifts
Strength – All
Deadlift (1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%)
*Based off of 90% of Heavy 1-Rep
(Score is Weight)
Week 4 of 6 Wendler
Workout – Performance
Metcon (Time)
5 ROUNDS FOR TIME
100m Run
3 TNG Deadlift*
20 Unbroken Wall Balls (20/14)**
*Use same weight of your 1×3 from Strength Session.
**Set must be performed unbroken. If ball drops before 20 reps, must start that set of 20 over from 0.
(Score is Time)
KG WB: (9/6)
Workout – Fitness
Metcon (Time)
5 ROUNDS FOR TIME
100m Run
5 TNG Deadlift*
15 Wall Balls (20/14)
*Use same weight of your 1×5 from Strength Session
(Score is Time)
KG WB: (6/5)
Extra Credit Murph Prep – Day 1
Metcon (No Measure)
CONDITIONING
3 SETS
400m Run @ 80%
200m Jog @ 50-60%
-100m Walking Rest b/t Sets-
*Deload week. Still want to get a bit of light running in to keep our feet underneath us. Still a decent amount of volume today but listen to your body and don’t push too hard so your body can recover for next week.
(No Measure)
STRENGTH
5-7 SETS
5 Strict Pull-Ups
10 Tempo Push-Ups (1111)
15 Tempo Air Squats (1111)
-Rest as Needed b/t Sets-
*Same idea as the conditioning. Get some reps in and work controlled ROM without overloading the body. Move with intent today and remember less is more with Murph right on the horizon!
(No Measure)