WOD

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS (7:00 CAP) :30 Bike 10 Scap Pull-ups 10 Kip Swings 10 Tuck-ups 10 Clean Deadlift INTO.. 1-2 ROUNDS (Time Permitting) :30 Bike 10 Scap Pull-ups 10 Kipping Knee Raises :30 Elbow Punches Extended Warm-up Metcon (No Measure) EMOM x 8 MINUTES MIN 1 – 4-6 Toes to Bar MIN 2 – 5 TnG Power Cleans* *Build weight each round. Start Light and end Moderate. Final Loads should be slightly above workout weight. (No Measure) Workout LATMAN & ROBIN (AMRAP – Reps) EVERY 3:00 x 3 SETS 15/12 Cal Bike 15 Toes to Bar Max Power Cleans (115/75)|(75/55) in time remaining.. -Rest 1:00 b/t Sets- -Rest 2:00- EVERY 3:00 x 3 SETS 15/12 Cal Bike 15 Toes to Bar Max Hang Power Cleans (155/105)|(115/75) in time remaining… -Rest 1:00 b/t Sets- (Score is Hang Power Clean &...
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CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 3 SETS 10 DB Strict Press (Mod) 10 DB Curtsy Lunge* 10 Tempo DB Bent Over Row (2121) 10 Tempo DB Sumo Squats (2121) 10 Tempo DB Good Morning (2121) *L+R = 1-Rep -Minimal Rest b/t Movements. Rest as Needed b/t Sets-GOAL: RPE 6-7 | This one GETS SPICY. For an additional challenge, try to hold onto the DBs the entire set. I used 40lb when testing this complex…it was plenty. Bodybuilding Metcon (No Measure) 3 SETS 12 Plate Front Raise 12/12 Single DB Lateral Raise (Mod-Light) -Rest as Needed b/t Sets- 3 SETS 10/10 Staggered Stance DB Deadlift (AHAP) -Rest as Needed b/t Sets- 3 SETS 10 DB Alt. Twisting Curl (AHAP)* 20 Single DB Skull Crushers *L+R = 1-Rep -Rest as Needed b/t Sets- 1 SET 100 Reps Any Unweighted Midline Exercise… Options… Sit-Ups Toes to...
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CrossFit Mettle and Honor – NC FLEX
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CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 1 ROUND 5 Inch Worm + Push-Up 6 Alt DB Strict Press* 8 Up-Downs Into… 1 ROUND 10’ Forward Bear Crawl 10’ Backward Bear Crawl 8 DB Push Press 6 Burpees Into… 1 SET 10’ Lateral Bear Crawl (Left) 10’ Lateral Bear Crawl (Right) 8 DB Bent Over Row 10/8 Cal Row *Hold both DBs in front rack- one arm presses at a time Strength Shoulder Press (10-8-6-4*) Tempo (31X1) *After each Set complete 15-20 Bent Over Reverse Flyes (Light). (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 17 MINUTES 15/12 Cal Row 50′ Bear Crawl* 15 Push Press (95/65)|(65/45) 50′ Bear Crawl 15 Burpees 50′ Bear Crawl *Complete 25′ bear crawl out and 25′ back. (Score is Rounds + Reps) KB BB: (42.5/30)|(30/20)
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CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 4×5/7* Tempo Back Squat (30X1) Back Squat (10X1) *Each set, perform the 1st 5-reps with the :03 tempo down. Immediately transition to the 2nd 7-reps with the :01 tempo. Use a Moderate-Heavy weight. **Superset each full set with 20 Slow Decline Push-Ups and 15 Strict Ring Rows. -Rest as Needed b/t Sets-GOAL: RPE 6-7 | Tempo BS into normal speed…control with a :03 descent then complete 7 crisp reps. Option to build in weight each set or keep the same moderate-heavy weight for all 4 sets. Use a weight that gets challenging around rep 5-7 each set. Bodybuilding Metcon (No Measure) 4 SETS Max Reps Incline Bench Press (Moderate, DB or Barbell) 20 Slow Crunches 20 Russian Twist* *L+R = 1-Rep -Rest as Needed b/t Sets- 1 SET 60 Russian KB Swings (Heavy) 50 Narrow Stance Air Squats...
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