CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

GENERAL WARM-UP

1-2 ROUNDS

30 Single Unders

5/5 Moose Antlers

8 Groiner + Twist

6 Cossack Squats

10 PVC Pass Throughs

Into…

SPECIFIC WARM-UP

2 ROUNDS*

10 Single, Single, High Jump

10 Slow Alt. Deadbugs

5 PVC/BB Hang Muscle Clean or Snatch

5 PVC/BB Front or OH Squats

*1st Round perform with PVC Pipe, 2nd Round perform with Barbell

Strength – Performance

Overhead Squat (3×10*)

*Build to a Moderate+ weight and stay Moderate+ across all sets.

(Score is Weight)

Week 1 of 6

Strength | Volume/Capacity Cycle

Strength – Fitness

Front Squat (3×10*)

*Build to a Moderate+ weight and stay Moderate+ across all sets.

(Score is Weight)

Week 1 of 6

Strength | Volume/Capacity Cycle

Workout – Performance

AMRAP x 7 MINUTES (AMRAP – Rounds and Reps)

7 Power Snatches (75/55)

7 Overhead Squats

35 Double Unders

(Score is Rounds + Reps)

KG BB: (35/25)

Workout – Fitness

AMRAP x 7 MINUTES (AMRAP – Rounds and Reps)

7 Power Cleans (75/55)

7 Front Squats

70 Single Unders

(Score is Rounds + Reps)

KG BB: (35/25)

Optional Cool Down – All

5-10 MIN YOGA FLOW… (No Measure)

Up Dog to Down Dog

3-Legged Dog

Cat/Cows

Child’s Pose

Rebound Pose

(No Measure)