CrossFit Mettle and Honor – NC FLEX

Functional Strength

Back Squat (10-8-6-4-4-4*)

*Start Moderate and Build to Heavy. Super set each with 10 perfect Strict Dips.

FOCUS: Build to Heavy 4 Back Squat (retest at end of Sept). Set of 10 is a warm-up set then move into building.

GOAL: RPE 8-9 for Heavy 4. Get a heavy 4-rep on the books. We will work these lifts across the month and retest the building 4s at the end of the month.

TIME: Try to get your full session in today within 60min. Dedicate 30min to the FS and 30min to the BB.

Bodybuilding

Metcon (Checkmark)

3 SETS

7 Tall Box Jumps*

14 Alt. DB Low Box Step-Ups (Heavy)

28 Single DB Glute Bridge-Ups (Heavy + :01 Pause at Top)

35 1+1/2 ‘Burn Out’ Air Squats**

*Solid two-foot take off and two-foot landing…Explosive!

**Perform these fast with the goal of hitting AMRAP before needing to stop. Squat down then 1/2 up then down then fully up = 1 Rep.

-Rest 1:30 b/t Sets-

NOTE: Lower Body Push-Pull. Part of Sept Focus is EFFICIENCY. Total time for every workout is planned at 60min.

Mixed Conditioning

Metcon (Checkmark)

TABATA TUESDAY

10 SETS

200m Row, Bike, or Run*

*If finish in 1:00, rest 1:00. If finish in :45, rest :45.

-Rest Equal Time b/t Sets-