Announcements

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CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Checkmark)

3 SETS FOR QUALITY

5 Reps of the Barbell Complex…

1 Rep is…

1 Power Clean

2 Hang Power Clean

3 Push Press

*Barbell can come to the floor b/t Reps. Each ‘rep’ of the complex has 6 total reps. Start with a light weight you know you can handle then increase to a moderate with each set.

(No Measure)

FOCUS: RPE 6 | Little barbell complex on our explosive / dynamic day. Not looking for crazy loading here. Precise and crispy movement is the goal. Dynamic and powerful hips!

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

30 Banded Russian KB Swings (Heavy)

20 Alt. KB Goblet Curtsy Lunges

-Rest as Needed b/t Sets-

(No Measure)

2.) 3 SETS

10/10 Landmine Rotational Press (Mod-Light)

15 Tall Box Jumps

20 Alt. Russian Twists

-Rest as Needed b/t Sets-

(No Measure)

GOAL: RPE 7 | Explosive / Rotational. In traditional GPP / CF programming we almost never rotate. However that trunk strength, stability, and ROM are KEY to a fully functioning, fully robust UNIT.

Extra Credit

FOR RECOVERY (Checkmark)

Perform a Full-Body Yoga Session

Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps.

(No Measure)