Friday

2
Feb

Friday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

7 SETS

5 Box Squats*

*Loading Plan…

SETS 1&2 – 5 Box Squats (Mod)

SETS 3&4 – 5 Box Squats (Mod-Heavy)

SETS 5,6,&7 – 5 Box Squats (Heavy)
GOAL: RPE 6-7 | Hammie and glute HEAVEN. Control the sit to the box, do not take the tension out of the squat or midline, then stand under control. There’s value to doing these with a lot of speed but that is not where we want to be today. Feel every rep.

Bodybuilding

Metcon (No Measure)

1.) 3 SETS

10 Double DB Bent Over Fly (Mod)

10 DB Hammer Curls (Mod)*

30 Sit-Ups

*L+R = 1-Rep

-Rest as Needed b/t Sets-

2.) 3 SETS

15 Double DB Standing Lateral Raise (Mod-Light)

10 Single DB Pull-Over (Heavy)*

30 Russian Twists**

*Perform laying on bench.

**L+R = 1 Rep

-Rest as Needed b/t Sets-

3.) 1 SET (Optional)

:30 Gun Hold

30 Plate Weighted Deadbugs*

:30 Weighted Wall Sit

1:00 Gun Hold

30 Slow Leg Lifts w/ Plate*

1:00 Weighted Wall Sit

1:30 Gun Hold

60 Flutter Kicks w/ Plate**

1:30 Weighted Wall Sit

*For Deadbugs, Leg Lifts & Flutters, hold plate at extension over chest.

**L+R = 1 Rep
GOAL: Very heavy strength day followed up by some fun accessory work. Go a little lighter today and focus on squeezing the muscle on each movement. Optional static hold / midline session!

Mixed Conditioning

Metcon (No Measure)

3 SETS*

ON A 5:00 RUNNING CLOCK…

20/15 Cal Row or 15/12 Cal Bike

20 Box Jumps (Step-Down)

20 Russian KB Swings (Mod)

*Goal is to have at least 1:30-1:00 Rest

-Rest the Remaining Time. No Additional Rest b/t Sets-