Monday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

1.) 3 SETS FOR QUALITY

5/5 Split Squats*

10-15 Pull-Ups**

10-15 Push-Ups

*No weight on the SS this week. Use this as a primer for the Front Squat. 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-

2.) 5×5

Front Squat*

*Mod-Heavy to Heavy for all sets.

FOCUS: RPE 4-5 into RPE 8-9 | Use the quality sets for your warm-up and get your work up reps in before getting under the bar for your first set of FS. All 5 sets should be challenging today. This is our heavier week.

Bodybuilding

Metcon (No Measure)

1.) 3×15/15

Single Leg DB Hip Thrust (Heavy)*

*Setup similar to barbell hip thrust. One foot off ground, weight is held on the planted leg side.

2.) 3 SETS

30 Banded KB Swing (Heavy)

15 KB Sumo DL (Heavy)

30 Heel Taps Over KB*

*L+R = 1-Rep

-Rest as Needed b/t Sets-

FOCUS: Lower Push / Pull

Mixed Conditioning

Metcon (No Measure)

MONDAY MADNESS

3 SETS

75 Cal Bike or Row

-Rest 1/2 Time b/t Sets-

Ex: Takes 5:00 to complete…rest 2:30.