Friday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Checkmark)

3 SETS*

7 Pausing RDL (Mod-Heavy)

-Quick Rest-

7 Pausing Bench Press (Mod-Heavy)

*Athlete choice to use DB or Barbell for either movement. For each pause, hold for a solid :03 count. Pause in RDL at bottom position with weight off ground and hamstrings fully stretched. Pause in Bench Press at bottom with weight off chest and squeezing.

-Rest as Needed b/t Sets-

FOCUS: Lower Pull / Upper Push

GOAL: Two staple movements with a nasty little twist…:03 pause in the down position of each rep. This gets really bad really quickly. The chest will be pumping and the hammies burning.

Bodybuilding

Metcon (Checkmark)

EMOM x 21 MINUTES

MIN 1 – 7 DB Bent Over Row into…Max DB Push Press

MIN 2 – 7 DB Deficit Push-Ups into…Max DB Box Step-Ups

MIN 3 – :45 Athlete Choice*

*Must complete at least 1 round of each then pick your poison…

:45 Weighted Wall Sit

:45 DB Plank Slides

:45 DB Front Rack Hold

Mixed Conditioning

Metcon (Checkmark)

FIREBREATHING FRIDAY

ON A 21:00 RUNNING CLOCK…

2:00 Mod-Hard Bike*

Into…

1:00 EZ Bike*

*Pick a pace for both that you think you can sustain for the full 21min clock and DON’T WAIVER. My approach here is to go for it in the 2:00 then just keep my legs moving in the 1:00 for something easy. Focus on keeping your 2:00 pace steady.