CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

4 SETS

7-10 Barbell Hip Thrusts (Heavy & Slow)

Immediately Into…

15 Ring Push-Ups

Immediately Into…

1:00 Ring FLR

-Rest as Needed b/t Sets-

FOCUS: Heavy Lower Posterior / Upper Push

TIME: 25-30min

GOAL: RPE 8-9 | Only use a weight on the hip thrusts that you are confident you can control and move with the hammies and glutes. Try NOT to rely on the front of the body to lift the weight up. For the Ring Push-Ups, control the range of motion through every rep. The goal is to be challenged by the additional instability. If you do not have rings, perform DB Deficit Push-Ups.

Bodybuilding

Metcon (No Measure)

1.) 3 SETS

8/8 DB Incline Bench Press*

Max Reps Close Grip Banded Pull Down

*Hold both DBs at extension. Press the L side 8 times. Then the R side 8 times.

FOCUS: Chest / Shoulders

2.) 30-20-10

Feet Elevated KB Sumo Squat (Heavy)

Russian KB Swing

FOCUS: Glutes / Hammies

3.) 3 SETS

20 Alt. Twisting Bicep Curl (Mod-Heavy)

20 Weighted Crunches

FOCUS: Arms / Abs

Mixed Conditioning

Metcon (No Measure)

FIREBREATHING FRIDAY

ON A 30:00 RUNNING CLOCK…

2:00 EZ Bike*

Into…

1:00 HARD Bike*

*EZ Bike should allow for smooth nasal breathing. HARD Bike should be challenging to hold the pace. Stay within 1-2 RPM of both paces the entire 30min. If your EZ pace is 60, do not go below 58 or above 62.