Friday

3
Nov

Friday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

12-10-8-8-8

“No Touch” Deadlift (Heavy)*

*Barbell stops 1 inch off ground…:01 clear pause and the controlled up / down. Barbell only returns to ground after final rep. Neutral grip, no straps.

GOAL: RPE 8-9 | These are brutal. Fantastic way to keep tension in the body and really test the midline. Use this as an opportunity to train your grip strength as well…no over/under grip.
NCFIT RPE…

10 – Absolute Max Intensity/Loading

8-9 – High to Very High Intensity/Loading

6-7 – Moderate to Moderate-High Intensity/Loading

4-5 – Light to Moderate Intensity/Loading

2-3 – Warm-Up to Light Intensity/Loading

1 – Little to No Intensity/Loading

Bodybuilding

Metcon (No Measure)

3 SETS

20 Incline DB Bench (Moderate)

20 DB Curtsy Lunge (Moderate)

Max Banded Tricep Pushdown

-Rest as Needed b/t Sets-

4 SETS

20 Hollow Rock

20 DB Glute Bridge-Up

20 DB Hammer Curls (Light)

-Rest as Needed b/t Sets-
GOAL: Upper/Lower body mix BB day. Should be able to complete the reps for each set with high attention to mechanic. Try not to let the DBs swing or get too much momentum in any movement. No rest b/t movements…try to flow right down the list.

Mixed Conditioning

Metcon (No Measure)

5 ROUNDS 3:00 ON / 1:00 OFF

Mod-Pace Cardio (Any Machine or Run)*

*During “off” period…nasal breathing recovery