CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

1.) 7/7-7/7-7/7*

Hang Power Clean (Mod)

Push Press

*Perform 7 crisp reps of HPC. On the 7th-rep, transition immediately into 7 crisp reps of Push Press. Build in weight each set.

-Rest as Needed b/t Sets-

2.) 2-3 SETS

5/5 DB or KB Turkish Get-Ups (Moderate)*

*Perform slowly with perfect mechanics. Athlete choice on performing the return to the ground or performing only the stand portion.

-Rest as Needed b/t Sets-
GOAL: Explosive Pull + Rotational | RPE 6-7 or lower! — Moving for quality on both of these movements. Make sure everything stays crisp and dialed…especially on the TGU. We will see these a little more and with some heavier loading. Today move through the ROM with PRECISION.

Bodybuilding

Metcon (No Measure)

1.) 3×10

DB Arnold Press (Mod)

-Rest as Needed b/t Sets-

2. 3×10

DB Incline Fly (Mod/Mod-Heavy)

-Rest as Needed b/t Sets-

3.) 3xMax Reps

DB Close Grip Floor Press (Heavy)

-Rest as Needed b/t Sets-

4.) 3 SETS

10/10 Tricep Kickback (Mod)

20 Fast Bench Dips

20 Slow Hanging Knee Raises

-Rest as Needed b/t Sets-
GOAL: Upper Push | Wrapping up our first half of the week with another day of classic looking 3-bys :)…we told you it would come across the bow looking like the 90s Golds Gyms over the course of the month — GET YOUR PUMP ON.

Mixed Conditioning

Warm-up (No Measure)

BODYWORK WEDNESDAY

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.

or…

ON A 20:00 RUNNING CLOCK…

Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…