CrossFit Mettle and Honor – NC FLEX

Functional Strength

EMOM x 15 MINUTES (Weight)

MIN 1 – 3-5 Back Squats (Mod-Heavy/Heavy)

MIN 2 – :40 Max Push-Ups

MIN 3 – :40 Box Jump*

*Two-feet take-off, two-feet landing, step-down, rejump quickly after proper setup.

(Score is Weight)

GOAL: RPE 8 | If you can…go heavier on the Squats. If you can…burn out on the Push-Ups. If you can…push the pace on the Box Jumps (but stick to the controlled version of the movement). You can do this today.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

10 Plate Front Raises

10/10 Plate Around the Worlds

Max Tempo Plate Presses*

*Fast Press, :02 Pause Overhead, Slow Lower Down

-Rest as Needed b/t Sets-

(No Measure)

2.) 3 SETS

20 DB Hammer Curls (Light/Mod-Light)

15 DBL DB Bent Over Rows

Max Close Grip DB Incline Tempo Floor Press*

*Use a medball to create incline. Fast Press, :02 Pause Over Chest, Slow Lower Down.

-Rest as Needed b/t Sets-

GOAL: RPE 6 | Upper Body Traditional 3 Setter. Push-Pull upper. Not looking for crazy loading here.

Extra Credit

FOR RECOVERY (Checkmark)

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)