CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

9×1-3

Bench Press*

*Heavy-Very Heavy loading for all 9 Sets. TNG is allowed off the chest but no slamming the bar on the sternum
GOAL: RPE 8-9 | Final week of simple strength mini-cycle. 9 sets of 1-3 reps at a heavy load. Rest plenty between each set!

Bodybuilding

Metcon (No Measure)

1.) FOR QUALITY*

15-12-9-12-15

Strict Pull-Up

DB Strict Press (Mod-Heavy)

DB Chest Fly (Mod-Heavy)

*Not for time, move with purpose to complete the work. Perform 15 of each, 12 of each, 9 of each then back up the ladder.

2.) 4 SETS

10 EZ Bar Curls (Heavy & Slow)

15 Single DB Tricep OH Extension (Heavy & Slow)

20 Weighted Crunches (Heavy & Slow)*

*Use heavy DB across shoulders. Do not let it roll too far forward.

-Rest as Needed b/t Sets-

FOCUS: Upper body push / pull, arms & heavy loading.

Mixed Conditioning

Metcon (No Measure)

TABATA TUESDAY

‘DOUBLE REVERSE TABATA’

:40 ON / :20 OFF (8 SETS)*

Tabata 1…

Double Unders or Single Unders

-Rest 2:00-

Tabata 2…

Burpee Over Box (Athlete Choice on Box Height)

*Complete a full 8 sets of :40 ON / :20 OFF for each Tabata.