CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

5 SETS*

8/8 Front Foot Elevated Barbell Reverse Lunges**

*Set 1&2- Light-Mod

Set 3&4 – Mod-Mod+

Set 5 – Mod+

**Superset each full set with 20 Slow Bodyweight Hip Thrusts. Set-up same as barbell hip thrust but no load. Pause for :01 at the bottom and top of each rep.

FOCUS: RPE 6-7 | When I do these, I stack (2) 45lb blue plates to create about a 6 inch elevated platform. Hold the barbell in the high back rack position and focus on keeping the torso upright throughout the lunge. Back knee can kiss the ground but no slam. If the platform is too much on the hips, focus on a lighter lunge with no elevation.

Bodybuilding

Metcon (No Measure)

1.) FOR QUALITY

27-21-15-9

DB Narrow Stance Goblet Squat (Mod-Heavy)

*1:00 Wall Sit after each set. Weighted Optional

-Minimal Rest b/t Sets-

2.) 3 SETS

10/10 DBL DB Bulgarian Split Squats (Mod)

Immediately Into…

Max Reps 3/4 ROM Air Squat*

*From Bottom of the Squat…stand up 3/4 then back down to the bottom.

-Rest as Needed b/t Sets-

FOCUS: Lower Push / Pull

Mixed Conditioning

Metcon (No Measure)

FIREBREATHING FRIDAY

ON A 30:00 RUNNING CLOCK…

Bike for Calories*

*Every 3:00 stop biking and perform 7 Burpee Box Jumps