CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

1-1-1-1-1

Back Squat*

*Start Heavy & Build to Heaviest Set of 1. Warm-up as needed prior.

-Rest as Needed b/t Sets-
GOAL: RPE 8-9 | Make sure your first set is Heavy…warm-up well enough prior to hit 5 sets of a challenging and controlled single squat. However, this is NOT an all-out 1RM.

Bodybuilding

Metcon (No Measure)

1.) EMOM x 20 MINUTES

MIN 1 – :45 Max DB Close Grip Bench

MIN 2 – :45 Slow Barbell Hip Thrusts (Mod-Heavy)

MIN 3 – :45 Max Bent Over Row (Heavy)

MIN 4 – Full Rest

2.) FOR QUALITY

50-40-30-20-10

Slow Sit-Ups*

*After each set complete…20 Empty Barbell Curls & 20 Bench Dips.
GOAL: Full Body + Accessory. Use a Mod-Heavy weight for the Bench, keep the DBs pressed together over your chest. Bent Over Row can use DB or Barbell. The weight the BOR heavy relative to the movement. The Hip Thrusts should allow for full opening of hip + pause at the top. Option to turn into 15min EMOM and drop the rest.

Mixed Conditioning

Metcon (No Measure)

MONDAY MADNESS

EMOM x 15 MINUTES

MIN 1 – :45 Box Jumps

MIN 2 – :45 Up-Downs

MIN 3 – :45 Cardio Choice