CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

:30 Jumping Jacks

Into…

1:00 Single Unders

Into…

1:00 Double Unders or Double Attempts

Into…

:30 Jumping Jacks

Then…

AMRAP x 5 MINUTES

5 DB Goblet Squat (Light w/ :01 Pause at the Bottom)

5/5 DB Shoulder Press

5/5 DB Side Lunge

10 Alt. Mountain Climbers

Workout – Performance

Metcon (Time)

FOR TIME

10-9-8-7-6-5-4-3-2-1

DB Goblet Squats (Athlete Choice, AHAP)

5-10-15-20-25-30-35-40-45-50

Double Unders (Unbroken Optional)*

*DU must be performed unbroken to move back to the Squats. If miss a rep, restart the set from zero. Ex: on the set of 20, if you miss at 17 then restart the set of 20 from 0.

(Score is Time)

Workout – Fitness

Metcon (Time)

FOR TIME

10-9-8-7-6-5-4-3-2-1

DB Goblet Squats (Athlete Choice, Heavy)

5-10-15-20-25-30-35-40-45-50*

Double Unders

*Option to Change DU Volume to:

25-25-25-25-25-25-25-25-25-25

or…

5-10-15-20-25-30-35-35-35-35

(Score is Time)

Post-Workout Strength – All

Back Squat (ON AN 15:00 RUNNING CLOCK…
Build to a Moderate Set of 3 Reps*)

*Start Moderate and build to Moderate. Goal is to build off of the Squats from the workout and see how it impacts athlete position in the with the Moderate load.

Week 5 of 7 (Oly Cycle)

(Score is Weight)