Category

WOD
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :45 EZ Bike MIN 2 – :20 Good Mornings + :20 Alt. Reverse Lunges MIN 3 – :20 Plank Hold + :20 Plank Rotations (alt. Elbows to hands) MIN 4 – :45 Mod Bike MIN 5...
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CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 1.) 3×7 Push Press (Light-Mod)* 2.) 3×7 Barbell Bent Over Row (Light-Mod)* 3.) 3×7 Bench Press (Light-Mod)* *:01 Pause at the Top and Bottom of Each Rep for Each Movement FOCUS: RPE 4-5 | Reset/Deload Week. The goal of this week is to...
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CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 30 Single Unders 10 Alt. DB Deadlifts 10 DB Bent Over Rows Into… 2 ROUNDS 30 High Jump Single Unders (or Double Unders) 15 Sit-Ups 10 Alt. DB Swings :20 Dead Hang Skill Metcon (No Measure) 3 SETS 20 Banded Lat...
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CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Cal Bike (EZ-MOD) 5 Inchworms 5/5 Staggered Stance Good Mornings 10 Deadbugs Into… 1 ROUND :30 Cal Bike (FAST) 10 Up-Downs 10 Barbell RDL Strength Deadlift (1×5 / 1×5 / 1×5*) 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% *Based off...
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CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) 3 ROUNDS FOR QUALITY 20/15 Cal Bike 12 Plate Curl to Press (Athlete Choice, Mod) 12 Slow Banded Dante Rows 20/15 Cal Row 12 Plate Good Mornings 12 Slow Banded Face Pulls 20/15 Cal Ski 200ft Single Arm Plate Waiter Carry* 12 Supinated Band...
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CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 3-5 SETS 7-10 Strict Pull-Ups 15-20 Strict Push-Ups 20-30 Controlled Crunches -Rest as Needed b/t Sets- FOCUS: RPE 4-5 | Reset/Deload Week. The goal of this week is to reduce training volume, take load off the body, and invest in some physical, mental,...
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CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 1.) 2 SETS FOR QUALITY 3:00 Run, Bike, or Row Into… 20 Walking Lunges 10 Alt. Cossack Squats 5 Tall Box Jumps -Quick Rest b/t Sets- 2.) 3×7 Pausing Back Squat (Light-Mod)* *:01 Pause at Top and Bottom FOCUS: RPE 4-5 | Reset/Deload...
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CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 200m Run Into… 2 ROUNDS 12 Banded Pull Aparts 10 Scap Pull-Ups 8 BB Good Mornings Into… 100m Run 1-2 ROUNDS (Time Permitting) 10 Banded Face Pulls 8 Kip Swings 6 BB Deadlifts Extended Warm-up Metcon (No Measure) 3 SETS* 5-7 TNG Deadlifts** -Rest :30-...
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