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-