Friday
CrossFit Mettle and Honor – NC FLEX
Functional Strength
Metcon (No Measure)
5×7
1+1/2 Library Sumo Deadlift (Mod-Heavy)*
*Superset with 10-12 Reps of Slow DB Shrugs (Mod-Heavy)
FOCUS: RPE 8-9 | Lower Pull / 1 Rep = 1 Full SDL + lift to above the knee and back down. Your grip is going to be SCREAMING in this one. Library means that this is a silent touch to the ground each time.
Bodybuilding
Metcon (No Measure)
1.) 3 SETS
12 Reps of KB Complex…
1 Rep is:
1 KB DL
1 KB Russian Swing
1 KB Full Swing
-Rest as Needed b/t Sets-
2.) 2-3 SETS
20 Plate Weighted Deadbugs (Slow)
1:00 Max Crunches
10/10 Plate Around the World (Slow)
1:00 Plate Gun Hold
3.) 3 SETS
20 Slow Calf Raises
20 Slow Tib Raises
-Minimal Rest b/t Sets-
FOCUS: Lower Pull / Hinge / Accessory
Mixed Conditioning
Metcon (No Measure)
FIREBREATHING FRIDAY
FOR QUALITY*
50-40-30-20-10
Push-Ups
Alt. Jumping Lunges
*Perform 1:00 of Jump Rope after each full set. Full set = the reps of both movements. Ex: 50/50 then 1:00 and so on…