CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

5 Lunge-Lunge Squats (1 Rep = 1 Lunge (R) + 1 Lunge (L) + 1 Air Squat)

10 Banded Pass Throughs

10 Banded Ws

10 Banded Overhead Squats*

*Step on the band with feet in a squat stance. Begin with band overhead, arms locked out and elbow pits forward. Squat down and up while actively pressing into the band, keeping tension.

Into…

1-2 ROUNDS (Time Permitting)

5/5 KB Suitcase Deadlift + 5 KB Lateral Side Bends*

5/5 Single Arm KB Russian Swing

10 Alt. KB Goblet Lunges

5 PVC Hang Power Snatches

5 PVC Behind the Neck Push Jerks

*Perform 5 KB Suitcase Deadlifts. After the 5th rep, perform 5 Lateral Side Bends.

Strength – Performance

Overhead Squat (4×6*)

*Keep weight Moderate across all sets.

(Score is Weight)

Week 1 of 8 Oly Cycle

Strength – Fitness

Front Squat (4×6)

Option for High-Bar Back Squat

*Keep weight Moderate across all sets.

(Score is Weight)

Week 1 of 8 Oly Cycle

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

100m KB Suitcase Carry (53/35)*

15 Russian KB Swings

20 Back Rack Alt. Lunges (115/75)

*50m w/ KB in Right Hand, 50m w/ KB in Left Hand.

(Score is Rounds + Reps)

KG KB: (24/16)

KG BB: (52.5/35)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

100m KB Suitcase Carry (35/20)*

15 Russian KB Swings

20 Back Rack Alt. Lunges (75/55)

*50m w/ KB in Right Hand, 50m w/ KB in Left Hand.

(Score is Rounds + Reps)

KG KB: (16/12)

KG BB: (35/25)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Alt. Wrist Circles*

10 KB Upright Rows

5/5 Half Kneeling KB Weight Shift**

*Can be done from a table top or plank position.

**One knee is back and down. The other leg is up w/foot on the ground. The foot should be pointed out to the side. Hold the KB in front of the body, keeping an upright torso. Slowly shift towards the front foot, making sure the knee tracks in line with the toe. Hold for a few seconds then shift back.

(No Measure)