CrossFit Mettle and Honor – NC FLEX

Functional Strength

Back Squat (7-7-7*)

*1+1/2 Back Squat

Start Mod and Build to Mod-Heavy. 1 Rep is full squat down, stand up to 1/2 squat, then back down before standing fully.

(Score is Weight)

GOAL: RPE 8 | Goal is to peak your final set at RPE 8. Sets 1 and 2 should be tough but doable. Set 3 should make you question your choices.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

10/10 DB Staggered Stance RDL (Mod)

Immediately Into…

1:00 Slow Glute Bridges

Immediately Into…

1:00 Glute Bridge Hold

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 7 | Lower Body

2.) 3 SETS

10/10 Split Squats*

20 Sissy Squats

*:02 Hold at the Bottom of Each Rep. DBs in Farmer Hold optional

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 7 | Lower Body

3.) 3 SETS

16 Alt. DB Twisting Curls

-Quick Rest-

‘Big Set’ Single DB Crush Curls*

-Quick Rest-

‘Big Set’ Bar Dips*

*Big Set = Going for a number that challenges you but short of your true max.

-Rest as Needed b/t Sets

(No Measure)

GOAL: RPE 7 | Upper Body 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)