Monday
CrossFit Mettle and Honor – NC FLEX
Functional Strength
Metcon (No Measure)
5 SETS
5/5 Split Squats*
10-15 Pull-Ups**
10-15 Dips
*Hold Mod-Light DBs at sides and slowly lunge forward. Option to elevate front heel. Back foot ball of the foot stays planted.
**Any variety in each set…standard, narrow, wide, or chin-up.
-Rest as Needed b/t Sets-
FOCUS: RPE 4-5 | We are going to see this workout (or a version) of this workout each week for the next few weeks. Do not overdo it today on the weight…this is meant to be light and slow. Chase the perfect rep. Ideally you’re looking for a deep lunge with as much length and ROM in the front and back as possible.
Bodybuilding
Metcon (No Measure)
1.) 10-10-10
Feet Elevated Sumo Squats*
*Hold KB with straight arms b/t legs. Stand on 1-2 45lb plates on each foot. Use a Moderate weight KB to start and build each set.
2.) 3 SETS
20 Banded Russian KB Swings
20 Banded Air Squats*
*Stand on band with both feet and loop band across shoulders behind head.
-Rest as Needed b/t Sets-
3.) 2 SETS
50 Banded Hamstring Curls
50 Banded Deadbugs
-Rest as Needed b/t Sets-
FOCUS: Lower Push / Pull
Mixed Conditioning
Metcon (No Measure)
MONDAY MADNESS
3 SETS
5:00 Max Effort Cals on Bike or Rower
-Rest at Least 3:00 b/t Sets-