CrossFit Mettle and Honor – NC FLEX

Functional Strength

Push Press (7-7-7*)

*Pausing Push Press

Start Mod and Build to Mod-Heavy. Pause clearly for a :02 count in the bottom of the dip before continuing overhead.

(Score is Weight)

GOAL: RPE 8 | These are different. Taking the momentum out of the dip into drive. The dip and hold will fatigue the quads and force you to be much more explosive out of the bottom of the dip.

Bodybuilding

Metcon (Checkmark)

1.) FOR QUALITY*

15-12-9-6-3

DB Incline Bench Press (Heavy)

Plate Front Raises

*After each full set, complete a 1:00 Plate Overhead Hold. No additional rest b/t sets.

(No Measure)

GOAL: RPE 7 | Upper Body

2.) 3 SETS FOR QUALITY

EZ Bar Curl 21s…

7 Reps Full Curl

7 Reps Half Curl…top down

7 Reps Half Curl…bottom up

*Use a moderate weight that you can complete all 21 reps unbroken but challenges you.

-Rest as Needed b/t Sets-

(No Measure)

GOAL: RPE 7 | Upper Body

3.) FOR QUALITY*

25/25 DB Supported Row (Heavy)

75 DB Shrugs (Heavy)

25/25 DB Supported Row (Heavy)

*Complete in order and try to get as many reps unbroken as possible.

GOAL: RPE 7 | Upper Body Finisher

Extra Credit

Metcon (Checkmark)

10 SETS

250m Row or 1:00 Cardio Sprint

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: RPE 10 | Go for it. This is where you need to push the intensity.