CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Checkmark)

4 SETS

8-12 Prone DB Shoulder ATYs (Light)

-Rest 1:00 b/t Sets-

Then…

3 SETS

8-12 Tempo DB Z-Press (30X0)

-Rest 1:00 b/t Sets-

Then…

2 SETS

8/8 Split Stance Single Arm Tempo DB Press (30X0)

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: RPE 6 | Just some quality shoulder work here to make sure we aren’t ignoring any movement patterns. Loading should all be pretty light to moderate, and the focus should be on mechanics and tempo.

Bodybuilding

Metcon (Checkmark)

1.) EVERY 4:00 FOR 3 SETS

16 Russian KBS (70/53)

12 Burpees (fast)

15/12 Cal Row Sprint

-Rest an Additional 10:00 b/t Part 1 & Part 2-

2.) EVERY 4:00 FOR 3 SETS

16 DB Floor Press (Light-Mod)

12 Burpees (Fast)

15/10 Cal Bike Sprint

(No Measure)

GOAL: RPE 10 | If we are being completely honest, this isn’t bodybuilding. I really like these anaerobic intervals once a week on Wildcard Wednesdays — just to keep you honest. Treat every interval like it’s your last. Adjust accordingly and sub the burpees for up-downs if you start to slow down. We are aiming for 1:30-2:00 MAX of work per interval here.

Extra Credit

FOR QUALITY (Checkmark)

30min Jog or Weighted Walk to cool down the engine after setting it on fire.

(No Measure)