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CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – 7 Deadstop Deadlifts Heavy)

MIN 2 – 10 Strict Toes to Bar

MIN 3 – Max Feet-Elevated Ring Rows

(Score is Weight)

GOAL: RPE 8 | Focus in this piece is the weight on the DL and the ability to deadstop the barbell, maintain your midline, and move it back through the full ROM. The 7 deads should be so high quality that these almost take the whole minute.

Extra, extra credit…try to get all 3 elements of today’s workout done in 60min then move on with your day. All-in while getting it done, then move on with your day.

Bodybuilding

Metcon (Checkmark)

1.) FOR QUALITY

28-21-15-9

DB Narrow Stance Goblet Squat (Mod-Light)

*1:00 Wall Sit after each set.

-Minimal Rest b/t Sets-

(No Measure)

2.) 2 SETS

30/30 DB Suitcase Long Lunges (Mod-Light)*

30 Tib Raises

30 Calf Raises

30 Hanging Knee Raises

-Rest 1:30 b/t Sets-

(No Measure)

*All reps unbroken on one leg then the opposite side.

GOAL: RPE 6 | Low body sesh. Lighter loading here today that you might normally grab. All sets, all reps unbroken.

Extra Credit

Metcon (Checkmark)

EMOM x 10 MINUTES

MIN 1 – :40 Gut-Wrenching Sprint*

MIN 2 – :40 Any Static Hold You Want

*When the clock turns over, start moving your legs…you have :10 to get into your pace then for the remaining :30 (of the :40 total)…chase the light and sprint.

GOAL: RPE 9 | This should push you to keep a pace that you are uncomfortable with each round.