CrossFit Mettle and Honor – NC FLEX

NOTE — THROWBACK WEEK TO 1/3/22 (No Measure)

Functional Strength

Sumo Deadlift (5-5-5-5-5*)

“Pausing + Deadstop” Sumo DL

*:01 clear pause below the knee every rep. Controlled descent down the body to a deadstop on the ground for at least :01. Superset each set of 5 with 10-15 Strict Wide Grip Pull-Ups into 10-15 Strict Chin-Ups.

-Rest as Needed b/t Sets-

GOAL: RPE 8-9 | Heavy AF for these today with a deadstop and pause. Your grip should be SCREAMING at the end of each set. We want time under tension and control.

Bodybuilding

Metcon (Checkmark)

FOR QUALITY

27-21-15-9

DB Narrow Stance Goblet Squat (Heavy)

*1:00 Wall Sit after each set.

-Minimal Rest b/t Sets-

3 SETS

16 Alt. DB Twisting Curl (Mod-Heavy)

14/14 DB Tricep Kickback (Light)

-Rest as Needed b/t Sets-

3 SETS

20/20 DB Long Lunges (Light)

20 DBL DB Front Raise (Light)

20 Hanging Knee Raises

-No Additional Rest b/t Sets-

GOAL: Lower-Upper-Lower/Upper/Midline. Fun full-body day here to cap things off after the heavy deads. For the tricep kickbacks, use a weight that you can control and move slowly for all 14 reps on each arm

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.