WOD

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) GENERAL WARM-UP BIKE TABATA (8 ROUNDS – :20 FAST PACE // :10 EASY PACE) = 4:00 Total Into … 2 ROUNDS 5 Toe Touch + Air Squat* 10 Glute Bridge-Ups 5 Up-Downs Over the Bar 10 Body Weight Good Mornings (option to add the barbell to the back rack) * Standing tall with legs straight in the squat stance, reach down and (possibly) touch the toes. Stand back up into extension, then perform an air squat! SPECIFIC BARBELL WARM-UP 2 ROUNDS 6 Empty BB Deadlifts 4 Burpees Over the Bar* 6 Hang High Pulls + 4 Hang Muscle Cleans 4 Burpees Over the Bar Strength Hang Power Clean (3-Rep Mod-Heavy ) ON A 7:00 RUNNING CLOCK… Build to a 3-Rep Mod-Heavy Hang Power Clean -Rest 2:00- Power Clean (3-Rep Mod-Heavy) ON A 7:00 RUNNING CLOCK… Build to a...
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CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS :30 Single Unders 10 Slam Ball G2OH 10 PVC Upright Rows 10 PVC Pass Thrus Into… 2 ROUNDS :30 Single Unders* 10 Slam Balls 10 PVC Behind the Neck Strict Press** 10 PVC Behind the Neck Push Press *Option to practice Double Unders. **Option to use barbell in second round. Strength Metcon (Weight) EMOM x 6 MINUTES 5 Snatch Grip Behind the Neck Push Jerk* -Rest 2:00- EMOM x 6 MINUTES 3 Hang Power Snatch** *Option to build weight every other round. Build to a Moderate weight. **Option to build weight every other round. Build to a Moderate-Heavy weight. (Score is Weight) Workout Metcon (AMRAP – Reps) AMRAP x 13 MINUTES Max Hang Power Snatch (95/65)|(65/45)* *Each break complete 15 Slam Balls (20/10) + 30 Double Unders. If bar stops below the shoulders the set is...
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CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 ROUNDS 8 DB Up-Downs* → DB Burpees* → Alt. DB Burpees** 10 Tuck-Ups → V-Ups → Kip Swings 50m Single Arm Suitcase Carry/Arm → 50m Single Arm Overhead Carry/Arm → 100m DBL DB Suitcase Carry 200m Run *Do not Deadlift the DB up yet; this is merely to get the feel of placing one hand on the DB and the other hand on the floor. **In the 3rd round, now let’s start Deadlifting the DB up after the Burpee. Strength Metcon (No Measure) EMOM x 10 MINUTES MIN 1 – 12-16 Alt. Knees to Chest MIN 2 – 8-12 DB Pull-Overs (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 21 MINUTES 7 Toes to Bar 14 Alt. DB Devil’s Press (50/35)|(35/20) 7 Toes to Bar 100m DB Suitcase Carry 200m Run (Score is Rounds...
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CrossFit Mettle and Honor – NCCOMPETE
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CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 8/6 Cal. Bike (increase pace in 2nd round) 6 Air Squats + 6 Jumping Air Squats 12 Glute Bridge-Ups w/:02 Pause at Top Into … 2 ROUNDS 15/12 Cal. Bike (increase pace in 2nd round) 6 Empty Barbell Clean Deadlifts + 6 Hang High Pulls 12 Alt. Glute Bridge Marches Strength Hang Clean (5-5-3-3-2*) *Build to a Moderate-Heavy weight. (Score is Weight) Workout Metcon (1 Rounds for time) 5 SETS 15/12 Cal Bike 6 Hang Squat Cleans (155/105)|(115/75) -Rest 1:30 b/t Sets- (Score is Slowest Set) KG BB: (70/47.5)|(50/35)
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