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CrossFit Mettle and Honor – NC FLEX
THROWBACK WEEK TO 1/17/22
Functional Strength
Back Squat (7×5
1+1/2 Back Squat*)
*Mod-Heavy for all 7 Sets.
-Rest as Needed b/t Sets-
GOAL: RPE 6-7 | OH BOY. Buckle up. Mod-Heavy to Heavy for all 7 sets. If you want to increase weight every other set, go for it. But make sure you keep the FULL ROM of the 1+1/2 Squats.
Bodybuilding
Metcon (Checkmark)
3 SETS
5/5 DB Staggered Stance RDL (Heavy)
Immediately Into…
1:00-1:30 DB Suitcase Hold (Heavy)
-Rest as Needed b/t Sets-
3 SETS
16 Alt. DB Arnold Press
16 Alt. DB Hammer Curl
-Rest as Needed b/t Sets-
3 SETS
8 Strict Hanging Knee Raise
8 Knee Raise to Left Elbow
8 Knee Raise to Right Elbow
1:00 Deadbugs
-Rest as Needed b/t Sets-
GOAL: Bodyweight / odd object pull – push – squat – hinge mix. Probably some of my favorite types of sessions. Remember…the goal is not to speed through these but rather to FEEL the movements out and connect the mind to the muscle. Oh…and say goodbye to your midline in this one!
Extra Credit
Metcon (Checkmark)
AMRAP x 15 MINUTES*
200m Run
200/150m Row
10 Burpees