WOD

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) EMOM x 6 MINUTES (:45 ON / :15 OFF) MIN 1 – Sumo Stance Kang Squats MIN 2 – Clean Deadlift + Hang Clean High Pull MIN 3 – Russian Kettlebell Swings (Light) MIN 4 – Sumo Stance KB Deadlift MIN 5 – Hang Muscle Clean + 4 Elbow Punches MIN 6 – American Kettlebell Swings (Light) Strength Deadlift (6×5 @ 70-75%*) *Base percentages off 2-Rep Heavy. (Score is Weight) Week 2 of 11 Workout Metcon (AMRAP – Rounds and Reps) ON A 14:00 RUNNING CLOCK… 800m Run into… AMRAP in Time Remaining… 4 Sumo Deadlifts (165/115)|(125/85) 8 Hang Power Cleans 12 American KB Swings (53/35)|(35/26) (Score is Rounds + Reps) KG BB: (75/52.5)|(57/39) KG KB: (24/16)|(16/12)
Read more
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 ROUNDS, :20 ON / :10 OFF Bike (EZ → Mod → Hard) 3 ROUNDS, :20 ON / :10 OFF MVMT 1: Air Squats MVMT 2: Alt. Reverse Lunges 3 ROUNDS, :20 ON / :10 OFF MVMT 1: Ring Rows MVMT 2: Face Pulls 1 ROUND = MVMT 1 + MVMT 2 Strength Metcon (No Measure) 3 SETS 5 Pull-Up Negatives (:03 Descent)* 10/10 Single Arm Seated Banded Lat Pull Downs *Option to Use Band or Rings. (No Measure) Week 2 of 5 Workout KA-CHOW! (Time) 3 SETS 3 ROUNDS FOR TIME 10 Back Squats (75/55)|(65/45) 10 Alt. Jumping Lunges 10/8 Cal Bike -Rest 2:00 b/t Sets- *1 SET = 3 ROUNDS (Score is Total Time)Note: New Benchmark. Optional Cool Down Metcon (No Measure) 2 SETS FOR QUALITY 1:00 Empty Barbell Quad Smash (R) 1:00 Empty Barbell Quad...
Read more
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body WeightGOAL: GRIND | RPE 6-7 — LET’S GOO! This is one of my favorite grind benchmark workouts, nothing fancy just 3 barbells and 20-30mins of moving! Our strength EMOM will prime us to build to these weights but remember muscle fatigue is going to be real for this one so be careful with the BP and if you need to go with lighter weights you should to keep moving and not reach failure! B. NC60 Warm-up Warm-up (No Measure) 2-3 ROUNDS (4:00 CAP) 8 Alt. Samson Lunges 8 Alt. Cossack Squats 8 Cat Cows Into… AMRAP x 5 MINUTES :30 Bike @ Mod Hard Pace 8 Jump Squats 8 Alt. V-Ups 8 Step-Ups* *Option to switch to Box Jumps @2:30. Strength Front Squat (4-4-2*) *Start Heavy and end...
Read more
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2-3 ROUNDS (4:00 CAP) 8 Alt. Samson Lunges 8 Alt. Cossack Squats 8 Cat Cows Into… AMRAP x 5 MINUTES :30 Bike @ Mod Hard Pace 8 Jump Squats 8 Alt. V-Ups 8 Step-Ups* *Option to switch to Box Jumps @2:30. Strength Front Squat (4-4-2*) *Start Heavy and end Heavy+. (Score is Weight) Week 6 of 9 Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 15/12 Cal Bike 30 Alt. Mountain Climbers 15 Box Jump (24/20) 30 Alt. Bicycle Crunches (Score is Rounds + Reps)
Read more
CrossFit Mettle and Honor – NC FLEX Functional Strength Back Rack Lunge (4×10/10*) *4 SETS 10/10 Back Rack Forward Lunge (Moderate)* Superset with 10 Reps of DB Complex. 1-Rep of Complex is…2 DB Deficit Push-Ups + 1 DB Row L + 1 DB Row R. -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 6-7 | Lower Push Main. All sets at the same moderate weight. For the DB Complex, perform the Row from the plank position. The month of OCT will be more of a broad exposure to strength training — mixing movements, loading, tempos, and equipment…expect to get a lot of different touches in OCT. Metcon (Checkmark) 1.) 3 SETS – Upper Body 10 Weighted Pull-Ups 15 DB Pull-Overs (Heavy) Max Reps of 3/4 ROM DB Bench Press* *Use a moderate weight that you can push for at least 15-20+ reps. Reps should be fast, down to...
Read more
1 310 311 312 313 314 638