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CrossFit Mettle and Honor – NC FLEX

Functional Strength

Back Squat (2-2-2*)

(Score is Weight)

*Week 8 of 10-6-2 Cycle. Goal is to beat your 2-2-2 from Week 3 and your 2-Rep from Week 5. This will be our final test on the Back Squat, Press, and Deadlift. Next week we deload before the next cycle.

GOAL: RPE 9-10

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

10/10 Single DB RDL (Heavy)

30 Heel Elevated Slow Air Squats

30 Tib Raises

30 Calf Raises

-Rest as Needed b/t Sets-

(No Measure)

2.) 3 SETS

15 DBL DB Bent Over Row (Mod)

Immediately Into…

15 DB Push Press (Mod)

Immediately Into…

Max DB Bench Press (Mod)

-Rest as Needed b/t Sets-

(No Measure)

3.) EMOM x 10 MINUTES

MIN 1 – Max Banded 1/2 Curls*

MIN 2 – Max Weighted Deadbugs

*For the 1/2 curl, hold the band at tension in the 1/2 up position then curl all the way to the top. Repeat for the entire minute.

(No Measure)

Extra Credit

FOR RECOVERY (Checkmark)

10:00 Nasal Breathing Bike

Into…

1-2 SETS

2:00 Standing Forward Fold

2:00 Straddle

2:00 Seated Figure-4 Hamstring Reach (L)

2:00 Seated Figure-4 Hamstring Reach (R)

2:00 Seated Forward Fold (Wide Legs)

2:00 Cobra Stretch

2:00 Child’s Pose

2:00 Rebound / Lay Flat

-Rest about :30 b/t Each Interval-

(No Measure)