CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 SETS

10/8 Cal Bike (RPE 6)

10 PVC Pass Throughs

8 Barbell Power Cleans

6 Tempo Air Squats (32X1)

4 Alt. Groiners

Into…

1-2 SETS

12/10 Cal Bike (1:00 CAP)

10 PVC Pass Through + Alt. Lunges

8 Barbell Power Snatches

6 Barbell Back Squats

4 Alt. 90/90 Hip Rotations

Strength – Performance

Overhead Squat (8-6-4-6-4-2*)

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

(Score is Weight)

Week 2 of 5

Strength | Wave-Loading Cycle

Strength – Fitness

Front Squat (8-6-4-6-4-2*)

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

(Score is Weight)

Week 2 of 5

Strength | Wave-Loading Cycle

Workout – Performance

FOR TIME (Time)

30 Overhead Squats (95/65)

50/40 Cal Bike

30 Overhead Squats

(Score is Time)

KG BB: (42.5/30)

Workout – Fitness

FOR TIME (Time)

30 Front Squats (95/65)

50/40 Cal Bike

30 Front Squats

(Score is Time)

KG BB: (42.5/30)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – :45 EZ Bike (option for nasal breathing only)

MIN 2 – :45 Alt. Bird Dogs

MIN 3 – :45 Foam Roll or Empty Barbell Quad Smash

(No Measure)