CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 SET

1:00 Row (Legs Only)

20 Alt. Shoulder Taps

10 Barbell Elbow Punches

10 Samson Lunges

Into…

1 SET

1:00 Row (Legs + body opening)

15 Slow Scap Push-Ups

10 Tempo Barbell Strict Press @ 21×1

5/5 Moose Antlers

Into…

1 SET

1:00 Row (Full Body)

10 Push-Up to Pike

10 Alt. Bird Dogs

Strength – All

Bench Press (10-8-6-8-6-4*)

*Start Light and build to Mod+. The second wave should be heavier than the first.

(Score is Weight)

Week 1 of 5

Strength | Wave-Loading Cycle

Workout – Performance

ON A 12:00 RUNNING CLOCK… (Calories)

Max Cal Row*

*Every 2:00, including 0:00, complete Reps of Push Press (95/65)*.

Push Press Reps:

RND1 = 16

RND 2 = 14

RND 3 = 12

RND 4 = 10

RND 5 = 8

RND 6 = 6

(Score is Total Cals)

KG BB: (42.5/30)

Workout – Fitness

ON A 12:00 RUNNING CLOCK… (Calories)

Max Cal Row*

*Every 2:00, including 0:00, complete Reps of Push Press (65/45)*.

Push Press Reps:

RND1 = 14

RND 2 = 12

RND 3 = 10

RND 4 = 8

RND 5 = 6

RND 6 = 4

(Score is Total Cals)

KG BB: (30/20)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – 8-12 SLOW Rower Hamstring Curls

MIN 2 – :25/:25 Side Plank Hold

MIN 3 – :45 Childs Pose

(No Measure)