CrossFit Mettle and Honor – NC FLEX
10 Back Squats
*Start Mod-Heavy & Build Every Set…each set ends with a 1:00 Barbell Back Rack hold. After your 10th rep…hold bar on back for 1:00. Optional superset Max Reps of Strict Dips.
-Rest as Needed b/t Sets-
FOCUS: Upper / Lower Push
GOAL: Brutal lower body protocol with extra time under tension, high demand for control, and a whole different ball game in terms of loading. Optional superset with Max Strict Dips…STRICT.
EMOM x 20 MINUTES*
MIN 1 – :45 DB ‘No Push-Up’ Renegade Rows
MIN 2 – :45 Weighted Deadhang**
MIN 3 – :45 DB Incline Bench Press
MIN 4 – :45 Ring FLR or Plank
*Use a Mod to Mod-Heavy pair of DBs for all movements. Full Body DB bonanza to kick off a full week of EMOMs…not changing the format of the program completely but mixing it up this week and getting you in and out of the gym on shorter clock.
**Use either a DB or Medball, use a weight that you can hold for at least :30 or more when fresh.
Bike, Run, or Row*
Set 1 – 4:00
Set 2 – 6:00
Set 3 – 8:00
-Rest 2:00 b/t Each set-
*Use the same pace for all three sets. The pace you choose should be a pace you think you can hold for 6:00. This means set 1 will be easiest, set 2 will be tough, and set three will be brutal.