CrossFit Mettle and Honor – NC FLEX

Functional Strength

Back Squat (7×3*)

*Heavy loading for all 7 Sets. No pause…but clear depth and full stand at the top.

GOAL: RPE 9 | Same protocol as yesterday but this time with the bar on our backs. If you are feeling froggy, add a :01 pause at the bottom of each rep and see how quickly heavy becomes MEGA heavy.

Bodybuilding

Metcon (Checkmark)

1.) 3×30

Heel Elevated Air Squats

-Rest as Needed b/t Sets-

(No Measure)

2.) 3×8/8

Elevated DB Split Squat (Heavy)*

*Front Leg Raised…use (1) or (2) 45lb plates

-Rest as Needed b/t Sets-

(No Measure)

3.) 2 SETS FOR QUALITY

2:00 Weight Wall Sit

1:30 Bar Hang**

1:00 Max DB Slides***

*Hold Plate on Lap

**Weighted Optional…Hold DB b/t Legs

***Plank position…slide DB from outside left hand to outside right hand then repeat.

-Rest as Needed b/t Sets-

(No Measure)

GOAL: Lower Push / Quads. For the static hold portion, the clock is running the entire time. Try to accumulate as much time in the hold as possible. If you need to rest, break the hold but then quickly back into it.

Extra Credit

Metcon (Checkmark)

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.

or…

ON A 20:00 RUNNING CLOCK…

Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…