Saturday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Checkmark)

1.3×8-10

Barbell Hip Thrust (Mod-Heavy)*

*:03 Pause at the Top of Each Rep

-Rest as Needed b/t Sets-

2. 3×8-10

‘No Touch’ DB Deadlift (Mod-Heavy)*

*:03 Pause at the Bottom of Each Rep

-Rest as Needed b/t Sets-

GOAL: RPE 8-9 | Tempo Week! Should be Mod-Heavy for both movements for all sets. On the DL, no straps or chalk…build that grip baby. This is programmed at same heavy weight for all 4 sets but feel free to start mod and build if the mood strikes.

Bodybuilding

Metcon (Checkmark)

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.) OPTIONAL…

FOR QUALITY*

30-20-10

Slow Bar Dips

Slow Crunches

*Additional Weight Optional for both movements.

FOCUS: Bis / Tris / Midline

Mixed Conditioning

Metcon (Checkmark)

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