Friday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

1.) 3-3-3-3-3

Hang Power Clean (Mod/Mod-Heavy)*

*Start Moderate and Build to Moderate Heavy. All reps…crisp and intentional movement.

-Rest as Needed b/t Sets-

2.) 3×8/8

Split Squat (Mod)*

*Intentional and controlled movement. DBs or Barbell…athlete choice. Loading should not be heavy…use the same moderate load for all 3 sets
GOAL: RPE 6-7 | Explosive + Unilateral Focus Lower — For the HPC…the barbell should start at mid-thigh. Make sure you complete the portion of the pull to the pockets before getting explosive with the hips. Do not rush these reps or turn the HPC into a ‘metcon’ workout…intention with every rep.

Bodybuilding

Metcon (No Measure)

1.) 3×8-10 (Mod)

Incline DB Bench

-Rest as Needed b/t Sets-

2.) 3×20/20

Single Arm Banded Chest Fly*

*3×10-12 Cable Chest Fly also an option at moderate load.

-Rest as Needed b/t Sets-

3.) 3×8-10

Controlled EZ Bar Curl (Mod)*

*No additional momentum. Superset with Max set of light Double DB Rolling Tricep Extensions (perform on floor).

-Rest as Needed b/t Sets-
GOAL: Chest & Arms. Switching it up from Saturday to Friday for our epic arm / chest pump. If you want an additional challenge/pump sub is EZ Bar 1+1/2 Curls…SO GOOD. Remember in April we will see chest/arms and posterior each 2x per week.

Mixed Conditioning

Metcon (No Measure)

FIREBREATHING FRIDAY

5 SETS

5:00 Bike, Row, or Run

-Rest 2:00 b/t Sets-

SET 1 – EZ Pace

SET 2 – Moderate

SET 3 – Moderate+

SET 4 – HARD

SET 5 – EZ Pace