CrossFit Mettle and Honor – CrossFit

Warm-Up

Metcon (No Measure)

1 ROUND

:30 Cal Row @ Easy Pace

6 Cat Cows

6 Bird Dogs

6 Push-Up to Pike

Into…

1 ROUND

:30 Row @ Mod Pace

6/6 Barbell RDL

12 Alt. V-Ups

12 Glute Bridge Ups

into…

1 ROUND

:30 Row @ Hard Pace

6 Barbell Deadlifts

6 Kip Swings

6 Strict Knee Raises

Strength – All

Deadlift (3×2*
Tempo Deadlift (11X1)
*Keep weight Heavy+ across all sets. )

Remember Reading Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

(Score is Weight)

Week 4 of 5 Tempo

Workout – Performance

Metcon (Calories)

EMOM x 14 MINUTES

MIN 1 – 8 Toes to Bar + 8 Deadlifts

(155/105)

MIN 2 – :50 Max Cal Row

(Score is Total Cals)

Workout – Fitness

Metcon (Calories)

EMOM x 14 MINUTES

MIN 1 – 6 Toes to Something* + 6

Deadlifts (115/75)

MIN 2 – :50 Max Cal Row

*Toes to Something is a Kipping Knee

Raise with a Kick of the Toes to an

appropriate height for the athlete.

(Score is Total Cals)

Optional Cool Down

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – 5/5 Sciatic Nerve Floss

MIN 2 – :25/:25 Side Plank Rotations

MIN 3 – :50 Child’s Pose

(No Measure)