WOD

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES* 100m Run 12 Sit-ups 10 Good Mornings 8 Narrow Squats *@ 4:00 Mark, Switch to… 100m Run 12 Sit-Ups 10 KB Deadlifts 8 KB Sumo Squats Strength Metcon (Weight) 3 SETS* 10-12 Deficit KB Romanian Deadlift 12-15 Deficit KB Sumo Squats -Rest As Needed b/t Sets- *Keep weight Moderate. Each foot should be placed on one 45lb plate (roughly 12 inches between the 2 plates). (Score is Weight) () () Partner Workout Option Metcon (Time) IN TEAMS OF 2… 4 ROUNDS FOR TIME* 400m Run 50 Russian KB Swings (53/35)|(35/26) 50 Sit-Ups *Both partners will run together. Split all over work as needed. While P1 completes Russian KB Swings P2 completes a Wall Sit. While P1 completes Sit-Ups P2 completes a Plank or Hollow Hold. (Score is Time) KG KB: (24/16)|(16/12) Workout Metcon (Time) 2 ROUNDS...
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CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) EMOM x 8 MINUTES MIN 1 – :45 EZ Bike MIN 2 – 5 Clean Deadlifts 10 Alt. Elbow Punches (Empty BB)* MIN 3 – :45 Up Downs Over Bar MIN 4 – :45 Alt. Groiners *Option to do 5 Hang High Pulls + 5 Hang Muscle Cleans in 2nd Round. Extended Warm-up Metcon (Weight) EVERY 1:30 x 6 SETS* 1 Power Clean + 2 Hang Power Cleans *Start Light and build beyond workout weight. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 24 MINUTES 15/12 Cal Bike 10 Burpees Over the Bar 15/12 Cal Bike 10 Hang Power Cleans (115/75)|(75/55) 15/12 Cal Bike 20 Alt. Back Rack Lunges (Score is Rounds + Reps) KG BB: (52.5/35)|(35/25) Partner Workout Option Metcon (AMRAP – Reps) IN TEAMS OF 2… AMRAP x 24 MINUTES* 10 Burpees...
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CrossFit Mettle and Honor – NC FLEX Functional Strength Bench Press (7-5-3-5-7*) *Super set each set with 12 Twisting Bicep Curls. (Score is Weight) GOAL: RPE 6-7 | See if you can build up to, maybe past, your 3-Rep heavy from last week! Keep DB’s Mod-Heavy for Twisting Curls and enjoy the pump! Bodybuilding Metcon (Checkmark) 1.) 2-3 SETS 20 Close Grip Incline DB Bench Press 20 Incline DB Flyes -Rest As Needed b/t Sets- (No Measure) 2.) 2-3 SETS 12/12 Single Arm DB Curl 15-20 Seated Overhead DB Tricep Extension -Rest As Needed b/t Sets- (No Measure) 3.) 2-3 SETS 25 Straight Leg Sit-Ups :30 L-Hang Hold :30 Ring FLR Hold -Rest As Needed b/t Sets- (No Measure) Extra Credit FIREBREATHING FRIDAY (Checkmark) EMOM x 12 MINUTES Max Meter Row* *:20 SPRINT/ :40 EZ Row. -Short Rest b/t P1&P2- EMOM x 16 MINUTES MIN 1 – Max Meter Row...
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CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 35/28 Cal Bike 20 Toes to Bar (Score is Rounds + Reps) GOAL: GRIND | RPE 6-7 — Nothing fancy just you, the bike, and TTB’s. Try to keep the bar to 3:00-3:30 throughout the AMRAP. Challenge on the TTB is as many unbroken sets of 20 as possible. You’re looking at roughly 4:00-5:00 per round, see if you can break 100 TTB. B. NC60 Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 4 Burpees 6 Alt. Lunges 8 Glute Bridge-Ups Into… 1-2 ROUNDS (Time Permitting) 6 Clean Deadlifts 6 Hang High Pulls 6 Hang Muscle Clean + Elbow Punches 4 Clean Drop Drills* *1 Rep= Stand on toes + shrugs shoulders/ flex legs and hold for :01-:02 before dropping into a catch position. Strength Metcon (Weight) EVERY 1:30 x 6 SETS*...
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CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-Up (No Measure) AMRAP x 3 MINUTES 100m Row 10 Air Squats 8 Scap Pull-Ups Into… AMRAP x 3 MINUTES 100m Row 5 Front Squats + 5 Strict Presses 8 Kipping Swings Strength Front Squat (3×2 @ 90-95%*) *Base percentages off 2-Rep Heavy. (Score is Weight) Week 9 of 11 Workout Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb. Alternate Weight: (35/25) KG BB: (20/15)|(15/12) NOTE: New Benchmark
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