CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

12 Good Mornings (BB opt.)

10 KB Sumo Deadlifts

8 BW Lunges

6 Alt. Groiners

Into…

2 ROUNDS

12 BB Sumo Deadlifts

10 BB Back Rack Alt. Lunges

8 RKB Swings

6 SLOW Bootstrap Squats

Strength – All

Deadlift (10-8-6 | 8-6-4*)

*Start Light and build to Mod+. The second wave (8-6-4) should be heavier than the first (10-8-6).

(Score is Weight)

Week 1 of 5

Strength | Wave-Loading Cycle

Workout – Performance

FOR TIME (Time)

20 Sumo Deadlifts (115/75)

40 Back Rack Alt. Lunges

60 Russian KB Swings (70/53)

40 Back Rack Alt. Lunges

20 Sumo Deadlifts

(Score is Time)

KG BB: (52.5/35)

KG KB: (32/24)

Workout – Fitness

FOR TIME (Time)

20 Sumo Deadlifts (75/55)

40 Back Rack Alt. Lunges

60 Russian KB Swings (53/35)

40 Back Rack Alt. Lunges

20 Sumo Deadlifts

(Score is Time)

KG BB: (35/25)

KG KB: (24/16)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

5/5 Sciatic Nerve Floss

:30/:30 Half Pigeon or Figure 4 Stretch

15 Glute Bridge-Ups

1:00 Glute Bridge Hold

-Rest as Needed b/t Sets-

(No Measure)