CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:45 Bike*

10 Good Morning (option to add empty barbell to back rack)

10 Glute Bridges

5/5 Cat-Cow

5/5 Thread the needle rotations

Into

2 ROUNDS

:45 Bike*

10 BB RDL

10 Superman Holds (:03-:05 per hold)

*Increase pace each round

Strength – All

Deadlift (1×5 @ RPE 6

1×5 @ RPE 7

1×5+ @ RPE 8)

(Score is Weight)

Week 2 of 6

Strength | 5-3-1 Cycle

Workout – Performance

EVERY 3:00 x 5 SETS (Time)

15/12 Cal Bike

7 Deadlifts (275/185)

-Rest w/ Time Remaining-

(Score is Slowest Time)

KG BB: (125/85)

Workout – Fitness

EVERY 3:00 x 5 SETS (Time)

12/10 Cal Bike

7 Deadlifts (185/135)

-Rest w/ Time Remaining-

(Score is Slowest Time)

KG BB: (60/42.5)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

10 SLOW Bird Dogs

10 Slow Alt. Scorpions

10 Alt. Groiners w/Twist*

5 Up Dog to Down Dogs

-Rest as Needed b/t Sets-

*Option to straighten the front leg after the groiner.

(No Measure)