CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

10-8-6-4-2

Push Press*

*Use a Heavy-ish weight for each set, building each time until you reach a heavy double.

**Superset each set with 20 Hollow Rocks and Max Banded Lat Pull-Down.

-Rest as Needed b/t Sets-
GOAL: RPE 8-9 | Not asking for a slow lower today but please control the lower…delay the dip in the next rep until the barbell or DBs touch your shoulders. That touch should initiate the dip in the next rep. This will help keep the barbell high on the body and keeping a vertical torso. Each set, use a weight that challenges you but still keeps you moving well.

Bodybuilding

Metcon (No Measure)

3 SETS

20 DB Goblet Alt. Side Lunges (Slow! Moderate)

20 Single DB Front Squats (Fast! Moderate)

-Rest as Needed b/t Sets-

3 SETS

30 Single DB Floor Press (Heavy)

10/10 Self-Supported Single Arm Bent Over Row (Heavy)

-Rest as Needed b/t Sets-

3 SETS

10 EZ-Bar or Barbell Curls (Moderate)

15 Strict Dips

-Rest as Needed b/t Sets-
GOAL: Lower body lunge & squat combo mixed with Push-Pull upper body. For the self-supported DB row, hinge at the waist and lean your non-rowing arm on your thigh.

Mixed Conditioning

Warm-up (No Measure)

CHOOSE YOUR ADVENTURE (Pick One)

Metcon (No Measure)

1. 6 SETS

3:00 ON CARDIO / 2:00 AMRAP

*3:00 Cardio – Moderate Sustainable Pace

**2:00 AMRAP = 3 Strict Pull-Ups / 5 Push-Ups / 7 Tuck-Ups

-No Additional Rest b/t Sets-

2. ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.