CrossFit Mettle and Honor – NC FLEX

Functional Strength

Push Press (2-2-2)

(Score is Weight)

GOAL: RPE 9 | Goal is to hit 3 consecutive sets of 2 @ Heavy to Heavy+ load, building each set. Warm-up sufficiently with lighter loads prior to your first set. Try to start with the same or better for the 2 from your 10-6-2 test. This will be our final week in the 10-6-2!

Bodybuilding

FOR QUALITY (Checkmark)

Choose Your Strict Dips*

Level 1 – 50

Level 2 – 100

Level 3 – 150

*Clear :01 Pause at the top AND bottom of each rep. Each time you break, complete 20 Sit-Ups and 10 DB Goblet Squats (Heavy).

Choose a level that challenges…and scares you.

(No Measure)

GOAL: RPE 7 | Make these the strictest dips of your life. Clear :01 pause at the top and bottom. Try to complete in 10 sets or less no matter what level you choose.

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)