Monday

2
Apr

Monday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

3×8-12

Deadstop Deadlift*

*Slow and intentional. Moderate loading only. Barbell comes to a clear :02 pause on the floor.
GOAL: RPE 6-7 | Simplified strength this week with some classic 3-bys at moderate volume and moderate loading…pull-push-squat.

Bodybuilding

Metcon (No Measure)

1.) 3×10/10

Crossbody KB DL (Heavy)

-Rest as Needed b/t Sets-

2.) 3×15/15

DB Bulgarian Split Squat (Mod)*

-Rest as Needed b/t Sets-

3.) 3×20-25

Banded Russian KB Swing (Heavy)

Into…

20 Slow Glute Bridges*

*Heels elevated optional

-Rest as Needed b/t Sets-
GOAL: Lower Pull (Posterior Focus). Warm-up with lighter weight on the CB KB DL if you’ve never felt that before. In performing the movement heavy, the goal is to control the weight while it crosses your midline…not looking for swing momentum across the body. Remember in April we will see chest/arms and posterior each 2x per week.

Mixed Conditioning

Metcon (No Measure)

MONDAY MADNESS

AMRAP x 12 MINUTES*

12 KB Swings

12 Box Jumps

12 Push-Ups

*Goal is to perform all reps unbroken for all 12 minutes.