CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (3 Rounds for weight)

3 SETS

7 Tempo Box Squats (30X1)|(Mod-Heavy)*

*Slow to top of the box. Fast off the box to the standing position. Option to build or hold weight. Superset with 25 Banded Russian KB Swings (Heavy).

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: RPE 8 | Mod-Heavy & Explosive. Looking for a fast stand from a non-static seated position. Do not need to come to a deadstop on the box…heels must be planted and stay engaged but once the glutes and hammies touch, push back up fast.

Bodybuilding

Metcon (Checkmark)

1.) 2 SETS*

12-9-6

Narrow or Towel Pull-Ups

Heavy DB Hack Squat**

*Complete 15 of each, 12 of each, then 9 of each. Then rest & Repeat.

**Can perform with heels elevated and DBs at side or hold in goblet position sliding up and down a wall.

-Rest as Needed b/t Sets-

(No Measure)

2.) 3 SETS

12-15 EZ Bar Curls (Mod)

12-15 Ab-Wheel Rollouts

12-15 Weighted Crunches (Heavy)

-Rest as Needed b/t Sets-

(No Measure)

GOAL: Relatively low volume today here…make sure each rep really counts. Think about slow and intentional contraction and eccentric release in the part 2 arms and abs work. Squeeze at the top…slow return.

Extra Credit

Metcon (Time)

FOR TIME*

1000/800m Row

75 Burpees Over Rower

50 Push-Ups

25 Strict Pull-Ups

(Score is Time)

GOAL: RPE 9 | Gotta go a lot faster than you want to. Apologies in advance.