CrossFit Mettle and Honor – NC FLEX

Functional Strength

Back Squat (7-7-7-7*)

*Box Squats

Start Mod-Heavy and increase Every Set. Superset each set with the following…

10 Heavy KB Horn Curls (Standing)

10 Heavy KB Pull-Overs (Standing)

(Score is Weight)

GOAL: RPE 8-9 | Work to something that really challenges you to control the descent to the box, hold tension while on the box, and breaking the deadstop to a strong drive back to the top. You should feel these in the glutes and hammies.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS – Upper Body

10/10 Kneeling Plate Around the Worlds (Mod)*

15 Reps of 1+1/2 Narrow Grip DB Floor Press (Mod)**

*Perform slowly.

**1 Rep is Full Press Up + 1/2 Down + 1/2 Up + Full Lower Down. Hold DBs pressed together over chest use a weight that you can do unbroken.

-Rest as Needed b/t Sets-

(No Measure)

2.) 3 SETS – Lower Body

14 Alt. DB Goblet Curtsy Squats (Heavy)*

1:00 Max ‘Squat Pumps’**

*Option to elevate the front foot on 3-4 inch stack of plates.

**Weight optional. Lower down to full ROM squat. From this position press up about 2 inches then back down to full squat. Repeat in quick succession for AMRAP in 1:00.

-Rest as Needed b/t Sets-

(No Measure)

3.) FOR QUALITY – Accessory*

100 Weighted Russian Twist (Mod)**

100 Hollow Rocks

*Complete in any order, break up as needed to complete all reps.

**L+R = 1-Rep

(No Measure)

Extra Credit

Metcon (Checkmark)

MONDAY MADNESS

2 SETS*

4:00 ON

-Rest 1:00-

3:00 ON

-Rest 1:00-

2:00 ON

*For the ON Periods…choose any cardio implement and complete the allotted time at a pace that you can sustain but also challenges you. Remember you only have 1:00 rest b/t each interval then a full 3:00 rest between sets. Try to find pace that increases as ON period gets shorter.

-Rest 3:00 b/t Sets-

(No Measure)