Monday

30
Apr

Monday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

5×5

Tempo Deadlift or Tempo Sumo DL (2121)*

Deload week. Mod-Light loading ONLY. Use a weight DL that you can control through the entire ROM of the Tempo*

Remember Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’
GOAL: Deload week for Pull / Push / Squat. Use a weight that you can execute against the tempo with perfect mechanics and smoothe, intentional movement.

Bodybuilding

Metcon (No Measure)

1.) 3 SETS

10/10 Staggered Stance DB RDL (Mod-Light)

10/10 DB Twisting Curls (Mod-Light)

-Rest as Needed b/t Sets-

2.) 3 SETS

30 Single DB Glute Bridge Up (Mod)

15 KB Horn Curls (Mod)

-Rest as Needed b/t Sets-

3.) 3 SETS

15/15 Low Box DB Side Step-Up (Light/Mod)

20 Slow & Controlled Crunches

30 Hollow Rocks

-Rest as Needed b/t Sets-

FOCUS: Lower Body (posterior), Biceps, & Midline+Posterior Finisher

Mixed Conditioning

Metcon (No Measure)

MONDAY MADNESS

E2MOM x 20 MINUTES

MIN 1 & 2 – 400m Run

MIN 3 & 4 – 25/20 Cal Bike