CrossFit Mettle and Honor – NC FLEX

Functional Strength

Romanian DeadLift (RDL) (4×10/10 Barbell Staggered Stance RDL *)

*4 SETS

4×10/10 Barbell Staggered Stance RDL

(Moderate)*

Superset each set of RDL with 20 Single DB Floor Press (Heavy).

(Score is Weight)

-Rest as Needed b/t Sets-

GOAL: RPE 6-7 | Lower Pull Main. Offset your feet with a staggered stance. Pause for :01 at top and bottom of each rep. The month of OCT will be more of a broad exposure to strength training — mixing movements, loading, tempos, and equipment…expect to get a lot of different touches in OCT.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS – Upper Body*

10 DB Bent Over Fly

Immediately Into…

Max Reps of DB Strict Press

Immediately Into…

Max Reps of DB Push Press

*Use a moderate-light or moderate weight for all 3 sets.

-Rest as Needed b/t Sets-

2.) 3 SETS – Lower Body

10/10 Crossbody KB Deadlift (Heavy)

20 Alt. Cossack Squats (Mod)

Max Reps Banded Hamstring Curl

-Rest as Needed b/t Sets-

3.) 3 SETS – Accessory

50 Alt. Banded Woodchops

50 Alt. Banded Deadbugs

-Rest as Needed b/t Sets-

(No Measure)

Extra Credit

Metcon (No Measure)

No Additional Work!