CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Checkmark)

EMOM x 8 MINUTES

MIN 1 – 7 Barbell Strict Press (Mod-Light)

MIN 2 – :40 Max Quality Strict Dips*

*Intentional…not loco. Full-body control. No worms.

-Rest 2:00 b/t EMOMS-

EMOM x 8 MINUTES

MIN 1 – 7 Barbell Push Press (Mod)

MIN 2 – :40 Max Quality Tall Box Jumps*

*Intentional…not loco. Two feet take-off and landing. No trash.

GOAL: RPE 8 | Definitely looking to ‘burn-out’ on the max reps but ONLY if you’re burning out on quality max reps. No worms, no trash, no slop. Feel every rep.

Bodybuilding

Metcon (Checkmark)

1.) 3-5 SETS

10 Barbell Hip Thrust (Mod Heavy)

10/10 DB Front Foot Elevated Suitcase Split Squat (Mod)

20 Single KB Sumo Squats*

*Stand on (2) 45lb plates under each foot and hold DB b/t legs. Looking to create a deficit here.

-Rest as Needed b/t Sets-

(No Measure)

GOAL: RPE 8 | Legs + Glutes. Experiment with different foot positions on the Split Squat. What muscles do you feel activate when the knee travels further over the toe vs. a more traditional lunge.

2.) 3 SETS

1:00 Bar Hang

1:00 Wall Sit

1:00 Plank or Ring FLR

-No Additional Rest b/t Sets-

(No Measure)

GOAL: Breath and hold on.

Extra Credit

Metcon (Checkmark)

ON A 15:00 RUNNING CLOCK…

Practice Your Balance / Accuracy…you can do this many ways but any way that you choose make sure you’re having fun, feeling your body, and making the adjustments to improve. This is practice and play.

Examples…

Handstand Practice

Single Leg Practice

Yoga Practice

Throwing Practice

Shooting Practice

Sport Practice

(No Measure)