CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

100m Jog

5 Barbell Upright Rows

10 Alt. Elbow Punches

5/5 Leg Swings

Into…

1 ROUND

100m Run

5 Jefferson Curls

5 Hang High Pulls

10 Alt. Groiners

Into…

1 ROUND

100m Sprint

5 Clean Deadlifts

5 High Hang Muscle Cleans*

10 Alt. Cat Cows

*Emphasize quick cycling for the workout

Strength – All

Power Clean (6-4-2 | 4-3-2*)

*Start Moderate+ and build to Heavy+. The second wave should be heavier than the first.

(Score is Weight)

Week 3 of 5

Strength | Wave-Loading Cycle

Workout – Performance

3 SETS (Time)

200m Run

10 Hang Power Cleans (155/105)

200m Run

5 Hang Power Cleans

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG BB: (70/47.5)

Workout – Fitness

3 SETS (Time)

200m Run

10 Hang Power Cleans (115/75)

200m Run

5 Hang Power Cleans

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG BB: (52.5/35)

Optional Cool Down

FOR QUALITY (No Measure)

1:30 Hurdler Stretch (R)

1:30 Hurdler Stretch (L)

1:00 Butterfly Stretch

1:00 Saddle Stretch

1:00 Corpse Pose

(No Measure)