Friday

1
Jun

Friday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

7-7-7

Pausing Deadlifts*

*Start Moderate & Build to Mod-Heavy. On the way up and down…pause for :01 below knee then pause for :01 at mid-thigh.

-Rest as Needed b/t Sets-

FOCUS: RPE 6-7 | These will be BRUTALLLLL on your grip and posterior chain. Moderate means you can perform with perfect mechanics but need to think about the weight a bit. Mod-Heavy for me means that you are working harder to control the mechanics and now by rep 7 you’re really feeling it.

Bodybuilding

Metcon (No Measure)

1.) 3 SETS

10/10 Single DB Front Foot Elevated Step Back Lunge*

*Hold DB on the same side as the step-back action.

-Rest as Needed b/t Sets-

2.) 3 SETS

10/10 Unweighted Poliquin Step-Ups*

*Perform slowly and precisely. If used to this movement, add light weight with DBs at sides.

-Rest as Needed b/t Sets-

3.) 3 SETS (Optional)

20 Slow Tib Raises

20 Slow Calf Raises

20 Slow Hollow Rocks*

Keep a slight bend in knees and pause for :01 in the rocked forward position during each rep.

-Rest as Needed b/t Sets-

FOCUS: Lower Push / Pull

Mixed Conditioning

Metcon (No Measure)

FIREBREATHING FRIDAY

ON A 30:00 RUNNING CLOCK…

Bike for Calories*

*Every 3:00 stop biking and perform 10 Burpees.