Wednesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Checkmark)

3-4 SETS FOR QUALITY

1:30 EZ Cardio

5/5 DB or KB Turkish Sit-Up*

10 Alt. Landmine Rotations (Light)

5/5 Lunge Stance Landmine Press

10 Strict Burpees**

*From ground, sit-up with the object locked out overhead then lower back to the ground with the object locked out.

**1-Rep = Step Down to Plank, Push-Up, Step Up to Stand.

-Rest 1:30 b/t Sets-

FOCUS: Athletic / Explosive

TIME: 30-40min

GOAL: 4-5 | Use this portion more like an extended warm-up before your 15min EMOM…think about a full, quality, and controlled ROM. Punch the gas in the EMOM.

Bodybuilding

Metcon (Checkmark)

EMOM x 15 MINUTES

MIN 1 – :45 Cardio Sprint

MIN 2 – :45 DBL DB Hang to Overhead (Mod)*

MN 3 – :45 Up-Down + Box Jumps**

*Athlete choice to use the Hang Power Snatch or Hang Clean to Overhead.

**1 Rep = Perform Up-Down then from jump to box with a 2-foot takeoff and landing.

FOCUS: Athletic / Explosive

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…