CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

EMOM x 8 MINUTES

MIN 1 – 10 RDL + Max Groiners

MIN 2 – 10 Hang Muscle Cleans + Max Elbow Punches

MIN 3 – 10 Slow V-Ups + Max Hollow Hold

MIN 4 – 10 Squat Jumps + Max Scap Push-Ups

Strength – All

Deadlift (3×8 @ 31X1*)

Tempo Deadlift (31X1)

*Keep weight Moderate+ 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 1 of 4 Tempo

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15 Up-Downs to Target*

10 Toes to Bar

10 Deadlifts (135/95)

5 Hang Squat Cleans

*Ideally target above 6-inch reach.

(Score is Round + Reps)

KG BB: (60/42.5)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15 Up-Downs

10 Toes to Something*

10 Deadlifts (95/65)

5 Hang Squat Cleans

*Toes to Something is a Kipping Knee Raise with a Kick of the Toes to an appropriate height for the athlete.

(Score is Rounds + Reps)

KG BB: (42.5/30)

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

1:00/1:00 Couch Stretch

5 Jefferson Curls*

5/5 Single Leg RDLs*

*Option to hold empty barbell.

-Rest As Needed b/t Sets-

(No Measure)