CrossFit Mettle and Honor – NC FLEX

NOTE — THROWBACK WEEK TO 1/24/22

Functional Strength

Metcon (Checkmark)

1.4×10-12

Barbell Hip Thrust (Heavy)

-Rest as Needed b/t Sets-

2. 4×6-8

“No Touch” DB Deadlift (Heavy)

-Rest as Needed b/t Sets-

GOAL: RPE 8-9 | Should be HEAVY AF for both movements. On the DL, no over/under gripping…test your double overhand grip. Option for lower or higher volume on both lifts today. Test yourself with some heavy weight. This is programmed at same weight for all 4 sets but feel free to build if the mood strikes.

Bodybuilding

Metcon (Checkmark)

5 SETS

15 Slow & Heavy DB Shrugs

-Quick Rest-

15 Plate Front Raises (Athlete Choice)

-Quick Rest-

15 Bent Over DB Rev. Flys (Light)

-Rest 1:30 b/t Sets-

3 SETS

20 Slow Calf Raises (On Plate)

20 Slow Tib Raises (Wall Supported)

20 Alt. Cossack Squats (No Weight)

-Minimal Rest b/t Sets-

GOAL Boldah Shouldahs plus some accessory lower to round out the final training day before rest. Big heavy day up front…a little more chill in the second half. For the shoulder complex, think heavy / moderate / light for the 3 exercises.

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.