CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

5×10

Tempo Strict Press (21X1)*

*Use a weight that allows for perfect adherence to the tempo. Superset each set with Max Set of Strict Pull-Ups

-Rest as Needed b/t Sets-
GOAL: RPE 6-7 | :02 intentional lower down of the bar or DBs to the shoulders. Reps 7-10 should be very challenging. Think about setting your midline every rep…don’t let your abs relent — squeeze the belly, squeeze the butt and then initiate the press. For the Strict Pull-Ups, keep your body as rigid as possible!

Bodybuilding

Metcon (No Measure)

3 SETS

15 Plate Front Raise (Mod)

15/15 DB Lateral Raise (Light-Mod)

-Rest as Needed b/t Sets-

3 SETS

20 DBL Floor Pull-Overs (Light)

Immediately Into…

20 Lying Chest Flyes (Light)

-Rest as Needed b/t Sets-

3 SETS

30 Jumping DB Lunges (Light)

30 DB Deadbugs

Max Double DB Curls (Light)

-No Additional Rest b/t Sets-
GOAL: Shoulders / Chest / Back to round out the upper body push day. We wrap up the day with a lower / midline / arms burner! For all the movements today, use a weight that you can complete all rep without putting the object down.

Mixed Conditioning

Metcon (No Measure)

FOR TIME

60-40-20-40-60

Fast Air Squat

30-20-10-20-30

Sit-Ups