Sign Up for the GRIT Challange Here:gritchallenge2023.wodifyrise.com and download the WODIFY RISE APP!
CrossFit Mettle and Honor – NC FLEX
THROWBACK WEEK TO 1/17/22
EMOM x 15-30 MINUTES*
5 Strict Pull-Ups or Chin-Ups
10 Push-Ups or Bench Dip
15 Air Squats or 16 Alt. Lunges
*5:00 ON / 5:00 OFF wearing a 20lb vest.
GOAL: RPE 6-7 | I freaking LOVE this workout. All time favorite bodyweight strength test. Try to complete every round in :50 or less. If you can’t complete more than 5 rounds in less than :50, you will need to modify the workout. The vest is an absolute GAME CHANGER…if you can hang for all 5:00, drop it down to 3:00 On / 7:00 Off.
10 Single DB Pull-Over (Heavy)
14 Single DB Bent Over Row (Heavy)*
18 DB Weighted Sit-Ups (Heavy)
*Hold DB by the heads and row toward sternum.
-Rest as Needed b/t Sets-
EMOM x 10 MINUTES
MIN 1 – :50 DBL KB Front Rack Hold (Heavy)
MIN 2 – :50 Plank Hold or Ring FLR
GOAL: Go as HEAVY AS POSSIBLE for all the movements in the Bodybuilding today. Move slow, keep the holds TIGHT, and push yourself to use the heaviest weight that you can stomach.
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.