CrossFit Mettle and Honor – NC FLEX
Back Squat (10-8-6-4-4-4*)
*Start Moderate and Build to Heavy. Super set each with 10 perfect Strict Dips.
FOCUS: Build to Heavy 4 Back Squat (retest at end of Sept). Set of 10 is a warm-up set then move into building.
GOAL: RPE 8-9 for Heavy 4. Get a heavy 4-rep on the books. We will work these lifts across the month and retest the building 4s at the end of the month.
TIME: Try to get your full session in today within 60min. Dedicate 30min to the FS and 30min to the BB.
7 Tall Box Jumps*
14 Alt. DB Low Box Step-Ups (Heavy)
28 Single DB Glute Bridge-Ups (Heavy + :01 Pause at Top)
35 1+1/2 ‘Burn Out’ Air Squats**
*Solid two-foot take off and two-foot landing…Explosive!
**Perform these fast with the goal of hitting AMRAP before needing to stop. Squat down then 1/2 up then down then fully up = 1 Rep.
-Rest 1:30 b/t Sets-
NOTE: Lower Body Push-Pull. Part of Sept Focus is EFFICIENCY. Total time for every workout is planned at 60min.
200m Row, Bike, or Run*
*If finish in 1:00, rest 1:00. If finish in :45, rest :45.
-Rest Equal Time b/t Sets-