Friday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

5×7

1+1/2 Back Squat

*Mod-Heavy for all 7 Sets.

-Rest as Needed b/t Sets-
GOAL: RPE 6-7 | They are back, baby. This time for 5 sets of 7. OH BOY. Buckle up. Mod-Heavy to Heavy for all 5 sets — every set should be challenging but DOABLE. If you want to increase weight every other set, go for it. But make sure you keep the FULL ROM of the 1+1/2 Squats.

Bodybuilding

Metcon (No Measure)

1.) 4 SETS

10 Alt. Twisting Bicep Curls (AHAP)*

-Quick Rest-

Max Reps Single DB Crush Curl (Heavy)*

*Kneeling optional for both movements

-Rest as Needed b/t Sets-

2.) 4 SETS

10/10 DB Tricep Kickback (Moderate)

-Quick Rest-

Max Banded Tricep Overhead Extension*

*Split stance, arms start behind you with band attached to rig. Extend arms out in front while maintaining strong stance.

3.) 3 SETS FOR QUALITY

‘The Hanging 40s’

10 Hanging Knee Raises

10 Hanging Knee Raises (Roll Up Toward L Elbow)

10 Hanging Knee Raises (Roll Up Toward R Elbow)

10 Hanging Knee Raises

-Rest as Needed b/t Sets-
GOAL: We usually hit our NASTY arms session on Saturday but I jumped it up a day this week. BECAUSE EVERYONE NEEDS A GOOD FRIDAY PUMP. The hanging 40s are no joke…adjust the reps per movement down to something you can manage and challenges you. I don’t want it to break you.

Mixed Conditioning

Metcon (No Measure)

10 SETS

1:00 Max Effort Distance Row, Bike or Run…

-Rest AT LEAST 2:00 b/t Sets-