Friday

9
Mar

Friday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

E2MOM x 14 MINUTES

5 Tempo Box Squats (31X1)*

*Loading Plan…

SETS 1&2 – 5 Box Squats (Mod-Heavy)

SETS 3&4 – 5 Box Squats (Heavy)

SETS 5,6,&7 – 5 Box Squats (Heavy+)
GOAL: RPE 8-9 | Going HEAVY on these today. In the past we have seen this programmed lighter…strict tempo / heavy load today. 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

15 Slow AF DB RDLs (Heavy)

-Rest as Needed b/t Sets-

2.) FOR QUALITY*

100 DB Shrugs (Heavy)

100 Plate Front Raises (Mod)

50 Plate Around the Worlds (Mod)**

*Break-up into any reps or sets to complete.

**L+R = 1-Rep

3.) 3 SETS

15 DB Chest Flys (Mod)*

Immediately Into…

:30 Chest Squeeze**

Immediately Into…

Max Short Reps DB Bench***

*Perform on bench

**Squeeze both DBs together at top of the movement for :30

***3/4 Fast Reps…pump those puppies!
GOALS: Upper Push — Shoulders + Chest + Some additional booty pump. For the short reps, I do not care about full ROM here. I want SHORT, CHOPPY, & FAST reps. This should BURN like no other.

Mixed Conditioning

Metcon (No Measure)

FIREBREATHING FRIDAY

3-5 SETS

6:00 Cardio Choice*

*2:00 Pace Intervals…

0:00-2:00 EZ

2:00-4:00 Moderate

4:00-6:00 Hard

-Rest 3:00 b/t Sets-