CrossFit Mettle and Honor – NC FLEX

Functional Strength

Deadlift (7-7-7*)

*3-Position Pause Deadlift

Start Mod and Build to Mod-Heavy. Lift starts with the bar off the ground at mid-shin (P1) then lift bar to below the knee and pause for :01 (P2) then lift bar to mid-thigh and pause for :01 (P3)…complete the lift by standing and returning to midshin pausing for :01 before repeating.

(Score is Weight)

GOAL: RPE 8 | Hold yourself to the utmost standard each lift. Bar should never touch the ground until the end of the set. Grip and hinge pattern getting some serious work here.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

10/10 Step Back DB Suitcase Lunges (Heavy)

15 DB or Barbell Hip Thrusts (Mod)*

*:01 Pause at the Top of Each Rep

(No Measure)

-Rest 1:30 b/t Sets-

GOAL: RPE 7 | Lower Body

2.) 3 SETS

1:00 Wall Sit

Immediately Into…

20 DB Narrow Stance Goblet Squats (Mod-Heavy)*

*:01 Pause at the Bottom of Each Rep

-Rest 1:30 b/t Sets-

GOAL: RPE 7 | Lower Body

3.) FOR QUALITY

Accumulate 5:00 in Ring FLR Position*

*Every time you break perform 15 Dips and 15 Hollow Rocks. Clock stops on each break, must complete 5:00 in the hold.

GOAL: RPE 7 | Midline + Upper Finisher

Extra Credit

FOR RECOVERY (Checkmark)

Perform a Full-Body Yoga Session

Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps.

(No Measure)