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CrossFit Mettle and Honor – NC FLEX

Functional Strength

Deadlift (10-10-10*)

*Start Light-Mod and Build each set to Moderate. All reps should be performed with a :01 pause at the top and bottom of each rep.

(Score is Weight)

Week 1 of 10-6-2 Cycle.

GOAL: RPE 5

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

20 Alt. DB Twisting Curls (Mod)

20 Alt. DB Gorilla Rows (Mod)

10 Seated DB Arnold Press (Mod)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 2 SETS

20 Alt. Single DB Cossack Squats (Light-Mod)

15 DB Sumo RDLs (Light-Mod)

10/10 DB Farmer Step-Ups (Light-Mod)*

*Perform 10 on Left then 10 on Right.

-Rest 1:30 b/t Sets-

(No Measure)

3.) FOR QUALITY

40-30-20-10

Banded Squats*

Crunches

Empty Barbell Curls

*Use a hip circle or resistance band above your knees. Press actively into the band.

(No Measure)

Extra Credit

Metcon (Checkmark)

3 SETS

3:00 Run, Row, or Bike*

*Pace should be faster than your Zone 2 work. Looking for about 90% of max heart rate and short recovery b/t Sets.

-Rest 1:00 b/t Sets-

(No Measure)