CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

5 Inchworm w/ Push Up

10 Alt Groiners

10 PVC Pass Throughs

Into…

2 ROUNDS

5 Up-Downs

10 PVC Front Squat or Overhead Squats

10 Bird Dogs

Into…

1 ROUND

5 Burpees

5 Lunge+Lunge+Squat (w/ DB or BB)

10 Elbow Punches w/ BB

Strength – Performance

Overhead Squat (3×4*)

*Use the same Heavy Weight for All Sets

(Score is Weight)

Week 4 of 6

Strength | Volume/Capacity Cycle

Strength – Fitness

Front Squat (3×4*)

*Use the same Heavy Weight for All Sets

(Score is Weight)

Week 4 of 6

Strength | Volume/Capacity Cycle

Workout – Performance

FOR TIME (Time)

120 DB Front Squats (50/35)*

*Every break, complete 12 Burpees. If DBs come below the shoulders or off the shoulders, Burpees must be completed.

(Score is Time)

KG DB: (22.5/15)

Workout – Fitness

FOR TIME (Time)

100 DB Front Squats (35/20)*

*Every break, complete 8 Burpees. If DBs come below the shoulders or off the shoulders, Burpees must be completed.

(Score is Time)

KG DB: (15/10)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

1:00/1:00 Empty Barbell Quad Smash

10/10 Single Arm Banded Lat Pushdown

10 Banded Upright Rows

-Rest As Needed b/t Sets-

(No Measure)