Monday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

5 SETS

5/5 Tempo Split Squats (31X1)*

8-10 Tempo Pull-Ups (1111)**

8-10 Tempo Dips (1111)

*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 6-7 | Respect the tempo! :03 lowering phase in the split squat. In the Pull-Ups and Push-Ups, completely strict with :01 pauses at the top and bottom of each rep.Yes…that means :01 pause with the chin above the bar and :01 pause at the bottom of the dip.

Bodybuilding

Metcon (No Measure)

1.) 3 SETS

15 Reps 1+1/2 DB Goblet Narrow Stance Squats (Mod-Heavy)*

15 DB Glute Bridge-Ups

*Heels Elevated Optional

-Rest as Needed b/t Sets-

2.) 3 SETS

10-12 Slow Reps of Leg Extension (Mod-Heavy)

30 Calf Raises

-Rest as Needed b/t Sets-

3.) FOR QUALITY

100 Weight Sit-Ups*

*Every time you break, 20 heel taps over vertical DB.

FOCUS: Lower Push / Pull

Mixed Conditioning

Metcon (No Measure)

MONDAY MADNESS

3 ROUNDS FOR TIME

400m Run or 500m Row

20 Strict Burpee Box Jumps

*Strict Burpee Box Jump 1-Rep = Step Back to Plank + Push-Up + Stand Up + Box Jump + Step Down