CrossFit Mettle and Honor – CrossFit

Warm-Up

EMOM x 8 MINUTES*  (No Measure)

MIN 1 – :30 Max Single Unders + :30 Ankle Rollouts

MIN 2 – :30 Max Air Squats + :30 Bootstrappers

MIN 3 – :30 Max Single Unders* + :30 Scap Push-Ups

MIN 4 – :30 Max Lunges + :30 Alt Groiners

*Single Unders can progress to Double Unders

Strength – Performance

Overhead Squat (12-10-8*)

*Start Light and build to Moderate. This is a deload week.

(Score is Weight)

Week 4 of 5

Strength | Wave-Loading Cycle

Strength – Fitness

Front Squat (12-10-8*)

*Start Light and build to Moderate. This is a deload week.

(Score is Weight)

Week 4 of 5

Strength | Wave-Loading Cycle

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

12 Overhead Squats (115/75)

35 Double Unders

-Rest 1:30-

AMRAP x 5 MINUTES

12 Front Squats (95/65)

35 Double Unders

-Rest 1:30-

AMRAP x 5 MINUTES

12 Thrusters (75/55)

35 Double Unders

(Score it Total Rounds + Reps)

KG BB1: (52.5/35)

KG BB2: (42.5/30)

KG BB3: (35/25)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

12 Front Squats (95/65)

60 Single Unders

-Rest 1:30-

AMRAP x 5 MINUTES

12 Back Squats (75/55)

60 Single Unders

-Rest 1:30-

AMRAP x 5 MINUTES

12 Thrusters (65/45)

60 Single Unders

(Score it Total Rounds + Reps)

KG BB1: (42.5/30)

KG BB2: (35/25)

KG BB3: (30/20)

Optional Cool Down

EMOM x 6 MINUTES (:45 ON/ :15 OFF) (No Measure)

MIN 1 – Overhead Wall Stretch*

MIN 2 – Calf + Tib Raises

MIN 3 – Pigeon Pose**

*Facing wall, place hands on wall w/straight arms. Push hips back and let the head sink through the arms.

**RND 1 complete on one side, RND 2 switch.

(No Measure)