CrossFit Mettle and Honor – NC FLEX

Functional Strength

Deadlift (10-6-2+*)

(Score is Weight)

*Week 5 of 10-6-2 Cycle. Goal is to meet or exceed your 2-Rep Heavy from 1/16 and try to hit it for a 3rd or 4th rep (2+). Next week back to 10-10-10.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

20 Alt. DB Twisting Curls (Mod)

20 Alt. DB Gorilla Rows (Mod)

10 Seated DB Strict Press (Mod)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 2 SETS

20 Alt. Single DB Cossack Squats (Light-Mod)

15 DB Sumo RDLs (Mod)

20 DB Farmer Alt Step-Overs (Mod)*

*Switch legs each time you step-up to the box.

-Rest 1:30 b/t Sets-

(No Measure)

3.) FOR QUALITY

40-30-20-10

Jumping Air Squats

Tuck-Ups

Banded Deadbugs*

*L+R = 1-Rep

(No Measure)

Extra Credit

Metcon (Checkmark)

‘DOUBLE REVERSE TABATA’

20 SETS

:20 ON / :40 OFF

80% or Greater Effort During :20 / 50% or Less Effort During :40*

*Athlete can choose any cardio choice. Feet must move for the full 20 minutes. No resting by stopping movement.

(No Measure)