CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

1.) 3 SETS

12-15 Seated DB Strict Press (Mod)

-Quick Rest-

10-12 DB Incline Bench (Mod-Heavy)

-Quick Rest-

Mas Reps DB Floor Press (Heavy)*

*:01 Pause at the Top of Each Floor Press.

-Rest as Needed b/t Sets-

2.) FOR QUALITY*

40 Wide Grip Strict Pull-Ups

40 Narrow Grip Tempo Push-Ups (1111)

*Break up as needed to complete all 80 reps.
GOAL: RPE 6-7 — Upper Push…mod to mod-heavy to heavy in this three set building push. Try to use a weight that challenges you toward the end of each set. In the max reps, shooting for 12-15 reps that you have to gut out.

Bodybuilding

Metcon (No Measure)

FOR QUALITY*

50 Barbell High Hang Muscle Snatch

50 Barbell Behind Neck Strict Press

50 Barbell Skull Crushers

50 Barbell Curls

50 Barbell 1+1/2 Back Squats

*OPTIONAL — 1:00 Wall Sit & 1:00 Plank Hold after each 50 Reps.
GOAL: A full body flex favorite. Static hold sets are optional this time around…if you want to make this extra juicy add a 45lb plate to your lap during the Wall Sit and 45lb plate to your back during the plank. Crisp movement! Lightweight baby…but not reckless. Complete in order. Break up as needed to complete the 50 but try to come back to the bar quickly.

Mixed Conditioning

Warm-up (No Measure)

BODYWORK WEDNESDAY

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.

or…

ON A 20:00 RUNNING CLOCK…

Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…