Monday

13
Nov

Monday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

4×12-15

Box Squats (Mod-Heavy)

-Rest as Needed b/t Sets-
GOAL: RPE 6-7 | Volume! Set-up the box slightly above parallel. Control on the way down, keep the tension in the squat/body when you reach the box speed to stand.

Bodybuilding

Metcon (Weight)

3 SETS

20 DB Goblet Narrow Stance Heel Elevated Squats (Mod)

20 Alt. Single DB Cossack Squats

-Rest as Needed b/t Sets-

3 SETS

10/10 Around the World + Plate Press*

Max Plate Gun Hold (hold for as long as possible)

*1 Rep = 1 ATW + 1 Plate Press. Perform 10 to the Left then 10 to the Right. 20 total plate presses per set.

-Rest as Needed b/t Sets-

3 SETS

15 DB Floor Pullovers (Mod)*

Max Seated Single DB Press**

*Hold each head of the DB and pull-over head until touches the floor. Return to DB over chest before next rep.

**Hold DB across chest and press from seated position.

-Rest as Needed b/t Sets-

3 SETS

1:00 Hollow Rocks

-Rest :30 b/t Sets-
GOAL: Rounding out the lower body with hitting the front / sides of the legs with some volume. Then transitioning to a vertical press-dominant upper body day. The upper body portion is meant to reach near exhaustion in movement one then complete burnout in movement two. Rest as needed between sets of the upper body portion to match the gun hold / seated press.

Mixed Conditioning

Metcon (No Measure)

2 SETS ON 10:00 RUNNING CLOCK

5:00 Bike, Row, or Jog

Immediately Into…

EMOM x 5 of 1 Rd. of Cindy*

*1 Rd of Cindy…

5 Pull-Ups

10 Push-Ups

15 Squats