Monday
CrossFit Mettle and Honor – NC FLEX
Functional Strength
Metcon (No Measure)
5 SETS
5 Tempo Box Squats (30X1)|(Mod-Heavy)*
*Slow to top of the box. Fast off the box to the standing position. Option to build or hold weight. Superset with 25 Banded Russian KB Swings (Heavy).
-Rest as Needed b/t Sets-
GOAL: RPE 8-9 — Mod-Heavy & Explosive. Looking for a fast stand from a non-static seated position. Do not need to come to a deadstop on the box…heels must be planted and stay engaged but once the glutes and hammies touch, push back up fast.
Bodybuilding
Metcon (No Measure)
1.) 2 SETS*
12-9-6
Narrow or Towel Pull-Ups
Heavy DB Hack Squat**
*Complete 15 of each, 12 of each, then 9 of each. Then rest & Repeat.
**Can perform with heels elevated and DBs at side or hold in goblet position sliding up and down a wall.
-Rest as Needed b/t Sets-
2.) 3 SETS
12-15 EZ Bar Curls (Mod)
12-15 Ab-Wheel Rollouts
12-15 Weighted Crunches (Heavy)
-Rest as Needed b/t Sets-
GOAL: Rounding out the lower body focus strength with an upper/lower split. Relatively low volume today here…make sure each rep really counts. Think about slow and intentional contraction and eccentric release in the part 2 arms and abs work. Squeeze at the top…slow return.
Mixed Conditioning
Metcon (No Measure)
MONDAY MADNESS
FOR TIME*
1000/800m Row
75 Burpees Over Rower
50 Push-Ups
25 Strict Pull-Ups
*Repeat from last week…beat your time if you remember it. If not, beat your effort.