Saturday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

EMOM x 15-20 MINUTES*

Perform 1-Round of…

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats

*Option to Wear a Weight Vest. If needed do 3 rounds on / 1 round off until 20 rounds.

-Rest the Remaining Time Each Minute-
GOAL: Full Body BW | RPE 6-7…with a vest 8-9 — option to complete anywhere from 15-20 rounds. If you are a BW ninja, toss on a vest and see if you can hang. If you want to add the loading but won’t be able to handle the volume, do the 3 or 2 ON / 1 OFF option.

Bodybuilding

Metcon (No Measure)

1.) Run the ‘Rack’!

3 SETS

Max Reps Single DB Curl (Heavy)

Immediately Into…

Max Reps Single DB Curl (Mod)

Immediately Into…

Max Reps Single DB Curl (Light)

-Rest as Needed b/t Sets-

2.) 2 SETS

20 Empty Barbell Reverse Curls (Slow)

20 Empty Barbell Skull Crushers (Slow)

3.) FOR QUALITY*

40-30-20-10

Slow Bar Dips

Slow Crunches

*Additional Weight Optional for both movements.
GOAL: Arms & Abs | Serving it up big on Saturdays all through March. Today might be March Sadness for your arms after this one is done. The run the rack is BRUTAL. If you don’t have 3 different loads, you can use 1 moderate weight with about :20 rest between the mini-sets.

Mixed Conditioning

Metcon (No Measure)

WEEKEND WARRIORS

ON A 20:00-40:00 RUNNING CLOCK…

Brisk Walk or Hike w/ Slow & Controlled Nasal Breathing*

*Weight Vest Optional…

Beginner — No weight

Intermediate — 20lb Vest or Ruck

Advanced — 50lb Vest or Ruck