CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

EMOM x 21 MINUTES

MIN 1 – 3 Clean & Jerk (Athlete Choice)*

MIN 2 – 1:00 Cardio Sprint

MIN 3 – Rest

*Goal is to build to a mod-heavy but crisp Power Clean & Jerk triple across the 7 sets.

FOCUS: Athletic / Explosive

TIME: 21min

GOAL: RPE 6-7 | Running it back to the week of 7/11! See how perform after a full 4 week training window. Tough combo once this gets going…I want you to really sprint. This will carry over into the rest period and force you to lift while breathing heavy. For the sprint, full 1:00 effort. You should be able to pick up the bar every time but ‘not want to’.

Bodybuilding

Metcon (No Measure)

3-4 SETS

3:00 EZ Cardio

3/3 DB Turkish Get-Up

10/10 Single Leg DB RDL

20 Single DB Alt. Cossack Squats

60 Double Unders

-Rest 2:00 b/t Sets-

-No Additional Rest b/t Sets-

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…