Friday

17
Nov

Friday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

4 SETS

Max DB Arnold Press into :30 Max DB Push Press (Mod)*

*For the Arnold Press, move both DBs at the same time to the OH position then immediately into Push Press when reach failure. Can not put the DB down during the :30

-Rest 1:30 b/t Sets-
GOAL: RPE 8-9 | This is going to burn. Be intentional about the Arnold Reps…start in the front the body and rotate out. Can either choose to press with palms facing in or facing forward. For the DB Push Press, try to move for the full :30 but if it’s not there…hold the DB on the shoulders in an active Front Rack hold.

Bodybuilding

Metcon (No Measure)

4 SETS

15 Strict Ring Rows

20 Strict Dips or Bench Dips

25 KB Goblet Squat (Heavy)

30 Russian KB Swing (Heavy)

-Rest 1:30 b/t Sets-

3 SETS

8 Strict Hanging Knee Raise

8 Knee Raise to Left Elbow

8 Knee Raise to Right Elbow

1:00 Max Mountain Climbers

-Rest as Needed b/t Sets-
GOAL: Bodyweight / odd object pull – push – squat – hinge mix. Probably some of my favorite types of sessions. Remember…the goal is not to speed through these but rather to FEEL the movements out and connect the mind to the muscle. Oh…and say goodbye to your midline in this one!

Mixed Conditioning

Metcon (No Measure)

AMRAP x 5 MINUTES*

15 Single DB Front Squats (Heavy-ish)

10 Up-Downs

*Rocket Fuel Pace.