CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

EMOM x 8 MIN*

MIN 1 – :20 Box Step-Ups + :20 Box Jumps → :20 Box Step Overs + :20 Box Jump Overs

MIN 2 – :40 Alt. MB Around The Worlds → :40 MB Strict Press

MIN 3 – :40 Bootstrap Squats → :40 MB Thrusters

MIN 4 – :40 Bird Dogs → :40 Dead Bugs

*Arrows indicate movement change for the 2nd round of EMOM (minutes 5-8).

Strength – All

Push Jerk (6-4-2 | 4-3-2*)

*Start Moderate and build to Mod-Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).

(Score is Weight)

Week 3 of 5

Strength | Wave-Loading Cycle

Workout – All

AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)

8 Shoulder to Overhead (Athlete Choice, Moderate)*

10 Box Jumps Overs (20)

12 Wall Balls (Athlete Choice)

*Weight Options…

(95/65)

(115/75)

(135/95)

(155/105)

(Score is Rounds + Reps)

KG BB1: (42.5/30)

KG BB2: (52.5/35)

KG BB3: (60/42.5)

KG BB4: (70/47.5)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

8 Empty Barbell Upright Rows

1:00 Calf Smash on KB Horn or Lacrosse Ball

16 Banded W’s

16 Arm Haulers

-Rest as Needed b/t Sets-

(No Measure)