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CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Weight)

3 SETS

10 Box Squats (Heavy)

Max Strict Dips

1:30 Plank Hold

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Heavy for 10 means that you are cold sweating a lil bit before putting the bar on your shoulders. Think about controlling the descent to the box and maintaining tension while you reach the target. For the Max Dips, looking for at least 15 reps. If you do not have 15, perform 15 reps for quality in whatever sets you need.

Bodybuilding

Metcon (Checkmark)

1.) 10 SETS

15 Diamond Push-Ups

-Quick Rest-

Max Banded Straight Arm Push Down

-Quick Rest b/t Sets-

(No Measure)

2.) FOR QUALITY

20-20-20-20

Empty Barbell Curls

Empty Barbell Strict Press

Empty Barbell Muscle Clean

(No Measure)

3.) Do the extra credit — If you can do 15 TTB unbroken easy, make it 20. If you want a more sweaty/chill version, do an AMRAP of 15 Minutes of 15 Cal Bike 15 Toes to Bar.

GOAL: Get your upper body pump here! No BB RPE this week…just have fun with it. And also play your music on volume 10.

Extra Credit

Metcon (Time)

5-7 SETS

200m Run or Row

Immediately Into…

15 Toes to Bar (Kip or Strict)

-Rest 1:00 b/t Sets-

(Score is Slowest Time)

GOAL: RPE 7 | Move it on the runs and try for big sets on the TTB. This is an OLD SCHOOL classic combo coming from the early days of competitor training in 2012ish.