Friday

7
Sep

Friday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Deadlift (10-8-6-4-4-4*)

*Start Moderate and Build to Heavy. Super set each with 5/5 Slow Plate Around the Worlds.

FOCUS: Build to Heavy 4 Deadlift (retest at end of Sept). Set of 10 is a warm-up set then move into building.

GOAL: RPE 8-9 for Heavy 4. Get a heavy 4-rep on the books. We will work these lifts across the month and retest the building 4s at the end of the month.

TIME: Try to get your full session in today within 60min. Dedicate 30min to the FS and 30min to the BB.

Bodybuilding

Metcon (Checkmark)

3 SETS

7-10 DBL DB Sumo RDL (Mod-Heavy)

10 DBL DB Alt. Short Step Lunge (Mod-Heavy)

20 Russian KB Swing (Heavy)

20 Alt. Landmine Rotations (Light)

20 Alt. Banded Deadbugs

-Rest 1:30 b/t Sets-

NOTE: Lower Body Push-Pull. Part of Sept Focus is EFFICIENCY. Total time for every workout is planned at 60min.

Mixed Conditioning

Metcon (Checkmark)

FIREBREATHING FRIDAY

FOR TIME*

30-20-10-20-30

Cal Bike or Row

Burpee

*Complete 30 Cals then 30 Burpees, 20/20, 10/10…and so on. All Burpees must be performed ‘unbroken’ meaning once you start your set, you must continuously move the entire time.