Monday

8
Jan

Monday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

7-7-7

Back Squat*

*Start Mod-Heavy & Build to Heavy Set of 7. Warm-up as needed prior. Superset each set with a 12-15 Wide Grip Pull-Ups

-Rest as Needed b/t Sets-
GOAL: RPE 8-9 | Make sure your first set is Mod-Heavy…warm-up well enough prior to hit three sets of challenging and controlled squats. However, this is NOT an all-out 7RM. For the Wide Grip Pull-Ups, hands outside normal shoulder width.

Bodybuilding

Metcon (No Measure)

3 SETS

10 DBL DB Pull Overs (Mod)

into…

20 Short ROM Crush Grip Press (Mod)*

*Touch DBs to chest and pres quickly to 3/4 ROM and back down.

-Rest as Needed b/t Sets-

FOR QUALITY*

75 Strict Dips

75 DB Glute Bridge-Ups (Heavy)

75 Slow Crunches

75 Single DB Curls (Mod)

*Partition as Needed
GOAL: For the short ROM Crush Grip, keep the DBs glued together over your chest and press FAST to the short ROM and back down. I use 40-50lb for this type of volume and exercise.

Mixed Conditioning

Metcon (No Measure)

EMOM x 15-20 MINUTES

:20 SPRINT / :40 OFF

Any Cardio Choice