Friday

31
Aug

Friday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Checkmark)

8-6-4-6-8

Push Press w/ Slow Lower*

*Start Moderate and Build to Heavy then deload back down.

**Superset each set with 20 Slow Tuck-Ups and 20 Banded Face Pulls.

-Rest as Needed b/t Sets-

GOAL: RPE 6-7 | Tempo Week! Building to a heavy 4-rep (heaviest of the day) then coming back down a little for your second set of 6 then 8. Not looking for BLAZING speed on the Push Press here…feel the transfer of power from the lower body to the upper body every rep. Think about an intentional :02 count on the lowering phase of each rep.

Bodybuilding

Metcon (Checkmark)

1.) 4 SETS

8-10 DB Incline Bench (Mod-Heavy & Slow)

8-10 DB Chest Supported Row (Mod-Heavy & Slow)

-Rest as Needed b/t Set-

2.) 2 SETS

50 Banded Leg Extensions*

50 Close Grip Banded Straight Arm Pushdown

25 Plate Front Raises

*Add additional tension or use leg ext. machine if looking for the big quad pump.

-Rest as Needed b/t Sets-

3.) FOR QUALITY

3:00 Diamond Plank

3:00 Wall Sit

2:00 Diamond Plank

2:00 Wall Sit

1:00 Diamond Plank

1:00 Wall Sit

*Each time period is a running clock, accumulate as much time in the hold as possible. Add plate to back and lap for additional spiciness.

FOCUS: Chest / Back / Quads

Mixed Conditioning

Metcon (Checkmark)

FIREBREATHING FRIDAY

ON A 21:00 RUNNING CLOCK…

1:00 Cardio Sprint

Into…

2:00 Cardio EZ Recovery

*The sprint should be COMPLETELY unsustainable. I want the wheels falling off from the first minute. The next 2:00 you must keep moving…the goal is to just move here that’s it. No sitting, no complaining, no laying on the floor — breath and recover.