CrossFit Mettle and Honor – NC FLEX
7 Pausing RDL (Mod-Heavy)
7 Pausing Bench Press (Mod-Heavy)
*Athlete choice to use DB or Barbell for either movement. For each pause, hold for a solid :03 count. Pause in RDL at bottom position with weight off ground and hamstrings fully stretched. Pause in Bench Press at bottom with weight off chest and squeezing.
-Rest as Needed b/t Sets-
FOCUS: Lower Pull / Upper Push
GOAL: Two staple movements with a nasty little twist…:03 pause in the down position of each rep. This gets really bad really quickly. The chest will be pumping and the hammies burning.
EMOM x 21 MINUTES
MIN 1 – 7 DB Bent Over Row into…Max DB Push Press
MIN 2 – 7 DB Deficit Push-Ups into…Max DB Box Step-Ups
MIN 3 – :45 Athlete Choice*
*Must complete at least 1 round of each then pick your poison…
:45 Weighted Wall Sit
:45 DB Plank Slides
:45 DB Front Rack Hold
ON A 21:00 RUNNING CLOCK…
2:00 Mod-Hard Bike*
1:00 EZ Bike*
*Pick a pace for both that you think you can sustain for the full 21min clock and DON’T WAIVER. My approach here is to go for it in the 2:00 then just keep my legs moving in the 1:00 for something easy. Focus on keeping your 2:00 pace steady.