Friday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

1.) 4 SETS

8 Seated Tempo Strict Press (1111 @Mod)

-Walking Rest 1:00-

8 Wide Grip Tempo Pull-Ups (1111)

-Walking Rest 1:00-

-No Additional Rest b/t Sets-

2.) 4 SETS

8 Seated Barbell Good Mornings (Mod)

-Walking Rest 1:00-

8/8 Forward Long Lunge*

-Walking Rest 1:00-

-No Additional Rest b/t Sets-

*Option for DB or Barbell
GOAL: RPE 6-7 | Upper + Lower Pull/Push — bigger functional strength day followed by lower volume bodybuilding. For the forward long lunge, looking for the knee to pass over the toe as the lunge reaches its full range of motion.

Bodybuilding

Metcon (No Measure)

1.) 4 SETS

15 DB Tempo Sumo Squats (21X1 @ Heavy)*

15 DB Tempo Glute Bridge-Ups (21X1 @ Heavy)**

*Hold DB b/t legs…:02 down / fast up

**Hold DB on hips…:02 down / fast up

-Rest as Needed b/t Sets-

2.) 2 SETS

75 Banded Kneeling Crunches

75 Hanging Knee Raise

-No Rest b/t Sets-
GOAL: Booty & Abs. Intentionally lower volume here with the bigger FS day up front. Use a weight that makes you suffer on the 15/15 tempo combo.

Mixed Conditioning

Metcon (No Measure)

FIREBREATHING FRIDAY

20 SETS*

:20 Sprint Bike

:40 EZ Bike

-No Additional Rest b/t Sets-

*Goal for sprint is Hard Pace (I did 70+RPM). Goal for EZ is a Moderate-Low Pace (I did 60RPM). Legs can not stop at anytime.