CrossFit Mettle and Honor – NC FLEX

Functional Strength

5 SETS FOR QUALITY (Weight)

10 Barbell Hip Thrusts w/ :02 Pause at top (Heavy)

10 Standing DB Strict Press (Mod)

-Rest as Needed b/t Sets-

(Score is Weight on Hip Thrust)

GOAL: RPE 8 | Set-up and barbell placement are key for the hip thrust. My go-to is to setup a bench where my mid-back and shoulders can be supported by the surface, plant my feet firmly, and focus on a strong drive through the heels, engaging the glutes and erectors to raise the weight…this is NOT a hip flexor test.

Bodybuilding

FOR QUALITY (Checkmark)

30-20-10-20-30

DB Farmer Alt. Box Step-Ups (Mod)

Strict Knee Raise

Single DB Goblet Squat

*After completing a full set (ex: 30 of each), 1:00 Glute Bridge Hold

(No Measure)

GOAL: Legs + Glutes. In the goblet squat, pause for :01 at the bottom and top of each rep. To ramp things up on the glute bridge…focus on engaging your glutes to maintain the hold.

Extra Credit

FOR QUALITY (Checkmark)

30:00 Walk Outdoors / Nasal Breathing Only

(No Measure)