Friday
CrossFit Mettle and Honor – NC FLEX
Functional Strength
Metcon (No Measure)
10-8-6-6-8-10
“No Touch” Deadlift (Heavy)*
*Superset the sets both ends with 20 Banded Overhead Tricep Extensions. 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. In this wave loading setup, the second 6 is your heaviest. The 8-10 second half must be heavier than the 10-8 on the first half.
Bodybuilding
Metcon (No Measure)
3 SETS
12 Alt. DB Arnold Press (Moderate)
12/12 Plate Around the World
-Rest as Needed b/t Sets-
3 SETS
10/10 Single DB Crossbody DL (Heavy)
20 Alt. DB Goblet Side Lunges
-Rest as Needed b/t Sets-
3 SETS
15-20 Weighted Hollow Rock (Slow)
10/10 Single Leg DB Glute Bridge (Heavy)
1:00 Goblet Squat Hold
-Rest as Needed b/t Sets-
GOAL: Primarily a Lower focus day with a touch of shoulders and triceps. Side Lunges are similar to the Cossack Squat but feet stay planted and not pushing as deep. For the weighted Hollow Rocks, hold a plate either over chest or extended out over head.
Mixed Conditioning
Metcon (No Measure)
3 SETS
5:00
Run, Bike, or Row*
Set 1 – Moderate
Set 2 – Moderate+
Set 3 – Moderate-High
-Rest 1:00 b/t Sets-