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-