Monday

11
Dec

Monday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

5×7

Front Squat (Mod-Heavy)

*Superset each set with Max Set of Strict Push-Ups

-Rest as Needed b/t Sets-
GOAL: RPE 8-9 | Traditional FS in a tough rep-range. Probably a hair lighter than you would go for a 5×5…but not much. You might even think about this as a 5×5 and see if you can push out the final two reps. No matter what weight you choose, the final two reps every set should be tough.

Bodybuilding

Metcon (No Measure)

3 SETS

30 Banded Hamstring Curls

Immediately Into…

1:30 Weighted Glute Bridge Hold

-Rest as needed b/t Sets-

3 SETS

12 DB Chest Fly (Mod)

Immediately Into…

Max Reps Wide DB Bench Press (Mod)

-Rest as Needed b/t Sets-

1 SET*

100 Single DB Curls (Heavy)

100 Heel Taps Over DB**

*Break-up in any reps/sets to complete the work.

**L+R = 1 Rep
GOAL: Banded Hammy Curls can be performed prone on belly or seat on a bench. Balancing our the lower body day with posterior work into chest & arms bodybuilding. For the single DB curls, go AHAP today…20 reps max at a time.

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