CrossFit Mettle and Honor – NC FLEX

Functional Strength

EMOM x 15 MINUTES (Weight)

MIN 1 – :40 Double KB Deadlift (Heavy)

MIN 2 – :40 Double KB Front Rack Hold (Heavy)

MIN 3 – :40 Cardio Choice (EZ Pace)

(Score is Weight)

GOAL: RPE 8 | This week we will see a strong mix of formats and a balance between higher RPE (8) and lower RPE (6). The RPE should reflect the perceived exertion of the effort. Here, we are RPE 8 with the Heavy KBS…mins 1 and 2 should be very challenge…much struggle holding those bad boys.

Bodybuilding

FOR QUALITY (Checkmark)

10-9-8-7-6-5-4-3-2-1

Strict Toes to Bar*

*Perform 10 Russian KB Swings + 10 KB Goblet Alt. Lunges after each full set.

(No Measure)

GOAL: RPE 6 | Take your time on the T2B…if you want to turn up the heat on this, you can go heavier and faster on the KB movements. The strict should be strict…no sloshing around.

Extra Credit

FOR RECOVERY (No Measure)

Perform a Full-Body Yoga Session

Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps.

(No Measure)