CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

*GENERAL WARM-UP*

1 ROUND

10/10 Big Arm Circles

10/10 Leg Swings

5/5 Moose Antlers

5 Push Up to Pike

10 V-Ups/Tuck-Ups

10 Scap Pull-Ups

into…

*SPECIFIC WARM-UP*

1 ROUND

10 Toe Touch Jumping Jacks

8 Kip Swings

6 Muscle Cleans

6 Strict Press

into…

1 ROUND (Time Permitting)

10 Toe Touch Jumping Jacks

8 Kipping Knee Raises

6 Power Cleans

6 Push Press

Strength – All

Push Jerk (12-10-8*)

*Start Light and build to Moderate. This is a deload week in the Strength Cycle.

(Score is Weight)

Week 4 of 5

Strength | Wave-Loading Cycle

Workout – Performance

4 SETS* (Time)

2-4-6

Push Jerk (185/135)

12-8-6

Toes to Bar

-Rest 1:30 b/t Sets-

(Score is Slowest Set)

*1 SET = 2/12, 4/8, 6/6 then rest. All barbell reps should be performed unbroken…and only slightly heavier than the final loading in the Strength.

KG BB: (85/60)

Workout – Fitness

4 SETS (Time)

2-4-6

Push Jerk (135/95)

12-8-6

Toes to Something

-Rest 1:30 b/t Sets-

(Score is Slowest Set)

*1 SET = 2/12, 4/8, 6/6 then rest. All barbell reps should be performed unbroken…and only slightly heavier than the final loading in the Strength.

KG BB: (60/42.5)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

5 As w/Light Weight

5 Ts w/Light Weight

5 Ys w/Light Weight

15 Banded Upright Rows

1:00 Child’s Pose w/Lat Stretch

-Rest as Needed b/t Sets-

(No Measure)