CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

10-8-6-8-10

Tempo Sumo DL (21X2)*

*Superset with 10 Slow EZ Bar Curls into Max Set of Banded Tricep Pushdown.

-Rest as Needed b/t Sets-
GOAL: RPE 8-9 | For the :02 tempo up and down, think about a ‘Mississippi’ count 1 Mississippi / 2 Mississippi. The set of 6 should be your heaviest of all the lifts. The second sets of 8-10 should be heavier than your first set of 10-8. Wave loading FTW.

Bodybuilding

Metcon (No Measure)

3 SETS

12/12 DB Lateral Raise (Mod / Mod-Light)

10 DBL DB Bent Over Rev. Fly (Mod / Mod-Light)

-Rest as Needed b/t Sets-

3 SETS

30 DB Slides*

15/15 Single DB Def Push-Ups**

*L+R = 1 Rep

**Hold DB with L-Hand while R-Hand is on the ground. Perform 15 lopsided def push-ups then switch sides.

-Rest as Needed b/t Sets-

2 SETS

30 Plank Rotations*

Immediately Into…

1:30 Elbow Plank

*Start in Push-Up Plank and rotate down to Elbow Plank then back up…this is 1 rep.

-Rest as Needed b/t Sets-
GOAL: Single DB Deficit Push-ups…one hand is elevated while the other is planted on the ground. 15/15 is a reallllll challenge, reduce the volume as needed to get to an unbroken set with about :30 of rest before starting the set on the opposite arm.

Mixed Conditioning

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.