Monday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

5×5-7

Deadstop Deadlift*

*Slow and intentional. Moderate-Heavy loading only. Barbell comes to a clear :02 pause on the floor.
GOAL: RPE 6-7 — Simplified strength continues this week with some classic 5-bys at moderate-low volume and moderate-heavy loading…pull-push-squat. We will work 7 sets of 3-5 then 9 sets of 1-3 reps in the coming weeks.

Bodybuilding

Metcon (No Measure)

1.) 3×20

Heel Elevated DB Glute Bridge-Up (Heavy)

-Rest as Needed b/t Sets-

2.) 3×20

Alt. DB Goblet Side Lunges (Heavy)

-Rest as Needed b/t Sets-

3.) 3×12/12

DB Bulgarian Split Squat (Heavy)

-Rest as Needed b/t Sets-
GOAL: Lower Pull (Posterior Focus) — slowwww across the ROM in the side lunges. In the Bulgarian SS, use double DBs today…hold in the suitcase position.

Mixed Conditioning

Metcon (No Measure)

MONDAY MADNESS

AMRAP x 15 MINUTES

15/12 Cal Bike

30 Single DB Front Rack Walking Lunges*

*Hold Moderate DB on the Shoulders in the front of the body. All sets of lunges must be performed unbroken. Each step = 1-Rep…30 Total Reps in each set.