CrossFit Mettle and Honor – NC FLEX

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

Functional Strength

Back Squat (10-10-10*)

*Start Mod-Heavy & Build to Heavy Set of 10. Warm-up as needed prior. Superset each set with a 15-20 Reps of Controlled Bench Dips…create a strong FLEX at the top of each rep.

-Rest as Needed b/t Sets-

GOAL: RPE 8-9 | Make sure your first set is Mod-Heavy…warm-up well enough prior to hit three sets of challenging and controlled squats. However, this is NOT an all-out 10RM. For the Dips, strong flex and pause at the top of each rep…you’ll feel it.

Bodybuilding

Metcon (Checkmark)

3 SETS

20 DB Glute Bridge-Ups (Heavy)

Immediately into…

1:00 Top of Glute Bridge Hold

-Rest 1:00 b/t Sets-

3 SETS

15 DB Chest Fly (Mod-Light)

Immediately into…

1:00 DBL DB Close Grip Hold*

*Hold the DBs together over chest and creating a strong FLEX of the pecs.

-Rest 1:00 b/t Sets-

3 SETS

10 Reverse EZ Bar Curls (Mod-Light)

Immediately into…

Max Standard EZ Bar Curls (Mod-Light)

-Rest 1:00 b/t Sets-

GOAL: For the first two exercises…finish your last rep and go right into the static hold with a strong squeeze of the muscle. Love the combo of high volume burnout into a challenging static hold.

Extra Credit

Metcon (Checkmark)

FOR QUALITY

20-30+ Minutes Weighted Walk*

*Use Ruck or Weight Vest. Walk at a brisk pace.