Monday

5
Feb

Monday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

10-10-10

Back Squat*

*Start Mod-Heavy & Build to Heavy Set of 10. Warm-up as needed prior. Superset each set with a 15 Slow Ring Rows.

-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 10RM.

Bodybuilding

Metcon (No Measure)

1.) 3 SETS

10 DB Slow Bench Press (Mod-Heavy)*

Immediately into…

15 Close Grip DB 3/4 Rep Bench Press**

Immediately into…

Max Close Grip DB Press Hold & Squeeze

*Hold DB Parallel to one another slightly outside chest.

**Touch heads of the DB together directly over the chest.

-Rest as Needed b/t Sets-

2.) 3 SETS*

Barbell ’28s’ Curls…

1 Set is…

7 Full Curls

7 Curls Half-Up

7 Curls Half-Down

7 Full Curls

*Option to use light barbell, light EZ bar, or light single DB if you do not have barbell.

-Rest as Needed b/t Sets-

3.) 3 SETS

Barbell ’28s’ Skull Crushers…

1 Set is…

7 Full Crushers

7 Crushers Half-Up

7 Crushers Half-Down

7 Full Crushers

-Rest as Needed b/t Sets-

4.) FOR QUALITY

50-100 Reps of Slow Crunches*

*Break-up as needed to complete all 50-100 reps. Slow crunch up, squeeze, then slow return down. Choose reps based on experience and goals.
GOAL: Horizontal push with the upper body plus 2 new arm-blasters to finish off the day. For the short ROM bench press, goal is to increase the PUMP to the chest before the static hold. Hit those reps fast!

Mixed Conditioning

Metcon (No Measure)

10-20 SETS

:20 Sprint (Any Cardio)

:40 Recover

-No Additional Rest b/t Sets-