Friday
CrossFit Mettle and Honor – NC FLEX
Functional Strength
Deadlift (8-8-8-8*)
*Start Moderate then Build to a Heavy Set of 8. Optional superset with 5/5 Slow Plate Around the Worlds after every set.
(Score is Weight)
FOCUS: Deadlift…rebuilding across the month to a new Heavy 4-Rep.
GOAL: RPE 6-7 | Mod loading to start and building each set. Your final 8 today should be significantly heavier than your first set of 8. In today’s assignment if you fail the final set at 6 or 7 reps…that’s ok. If you fail at 5 or less, too heavy. If you complete 8 but feel like you could have done 5 more…too light. Find the sweet spot today.
TIME: Try to get your full session in today within 60min. Dedicate 30min to the FS and 30min to the BB.
Bodybuilding
Metcon (Checkmark)
3 SETS
20 Alt. DB Curtsy Lunges (Mod-Heavy)
Immediately Into…
20 Hamstring Curls with MedBall*
*Hold MedBall b/t Feet while laying face down.
-Rest as Needed b/t Sets-
3 SETS
EZ Bar ’21s’*
*Start Moderate-Light and add weight each time…
7 1/2 Curls Bottom-Up
7 1/2 Curls Top-Down
7 Full Curls
-Rest as Needed b/t Sets-
2 SETS FOR QUALITY
20/20 Single Leg Glute Bridge*
40 Alt. Banded Deadbugs
60 Alt. Hollow Flutter Kicks
80 Banded Curls (Band Only)
*Option to elevate the planted foot on one or two stacked plates
-Rest as Needed b/t Sets-
FOCUS: Lower Body / Arms / Midline + Posterior
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.