CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Checkmark)

3 SETS

1:00 Double KB Front Rack Hold

2:00 Heavy Sled Push, Walk, or Pull*

2:00 Heavy DB Suitcase Walk

2:00 Bar Hang

1:00 Double KB Front Rack Hold

-Rest 2:00 b/t Sets-

*If no sled available, utilize a barbell back rack walk or hold.

(No Measure)

GOAL: RPE 9 | Heavy Hold Day. Hold on like a grudge. Goal here is to test yourself in each one of these iso / odd object holds. Try to stay in the position for as long as you are able to hold proper grip and tension.

Bodybuilding

Metcon (Checkmark)

1.) FOR QUALITY

21-15-9

Wide Grip Pull-Up

Single DB Pull-Over (Mod)

(No Measure)

GOAL: RPE 6 | Back + Arms. Take this one rep at a time. Slow and intentional, less intensity. Feel your upper body and midline through every rep.

2.) 3 SETS

10/10 DB Hammer Curls (Light & Slow)

20 Double DB Bent Over Row (Light & Slow)

1:00 Top of Dip Hold or HS Hold*

*Experiment with a turn out of your palms if you are more advanced.

-Rest as Needed b/t Sets-

GOAL: RPE 6 | Back + Arms. Squeeze at the top of every rep. SQUEEZE.

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)