Friday

30
Mar

Friday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

5 SETS

10 Slow Barbell ‘No Touch’ RDLs (Heavy)

Immediately Into…

20 Single DB Glute Bridge-Ups (Controlled w/ Pause)

-Rest About 1:30 b/t Sets-
GOAL: RPE 6-7 — Straight Legged Pull & Posterior. Control the ROM of both movements. The RDL can be performed to an 80% standing position (keeping the glutes fully under tension the whole time). For the GBUs, show a clear pause and flex at the top of each rep.

Bodybuilding

Metcon (No Measure)

1.) 3 SETS

10/10 Single DB Lateral Raise (Light-Mod)

Into…

15 Single DB Pull-Over (Heavy)

-Rest as Needed b/t Sets-

1.) 3 SETS

20 Wide Grip Ring Rows

Into…

Max Reps Straight Arm Banded Lat Push-Down

-Rest as Needed b/t Sets-

3.) FOR QUALITY

50-40-30-20-10

Seated Heavy Russian Twist

Leg Lifts**

*Each Side = 1 Rep

**Feet start and stop 6 inches off ground
GOAL: Upper Pull + Abs before a heavy upper push and [email protected]@ day tomorrow. For the single DB pullover, you can use a goblet grip or two hand grip similar to the single DB crush curl. For the leg lifts, hands under small of the back or hands above head if you can remain in a hollow arch…tough.

Mixed Conditioning

Metcon (No Measure)

FIREBREATHING FRIDAY

7 SETS

1:00 ON HARD*

2:00 OFF EZ

Bike or Row

-No Additional Rest b/t Sets-

*Hard Pace should not be sustainable for more than 2:00-3:00 if you really went for it. EZ Pace should be sustainable for 10min or more