CrossFit Mettle and Honor – NC FLEX

Functional Strength

Back Rack Lunge (4×10/10*)

*4 SETS

10/10 Back Rack Forward Lunge (Moderate)*

Superset with 10 Reps of DB Complex. 1-Rep of Complex is…2 DB Deficit Push-Ups + 1 DB Row L + 1 DB Row R.

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: RPE 6-7 | Lower Push Main. All sets at the same moderate weight. For the DB Complex, perform the Row from the plank position. The month of OCT will be more of a broad exposure to strength training — mixing movements, loading, tempos, and equipment…expect to get a lot of different touches in OCT.

Metcon (Checkmark)

1.) 3 SETS – Upper Body

10 Weighted Pull-Ups

15 DB Pull-Overs (Heavy)

Max Reps of 3/4 ROM DB Bench Press*

*Use a moderate weight that you can push for at least 15-20+ reps. Reps should be fast, down to a deep ROM, then up to 3/4 extension. Extra credit is holding a full press out for 1:00 at the end of your last rep.

-Rest as Needed b/t Sets-

2.) 3 SETS – Lower Body

40 Reps of 1+1/2 Narrow Stance DB Front Squat (Light)

20/20 Single Leg Glute Bridge-Up*

*Planted foot elevated on 1-2 plates

-Rest as Needed b/t Sets-

3.) 3 SETS – Accessory

1:30 Ring FLR Hold

1:00 Bar Dead Hang

:30 Chin Over Bar Hold

-Rest as Needed b/t Sets-

(No Measure)

Bodybuilding

Extra Credit

Metcon (No Measure)

No Additional Work!