Monday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

5×7

Tempo Push Press (30X1)*

*Use the same Moderate weight for all 5 sets. Superset with 25 Banded Good Morning.

FOCUS: Tempo Upper Push / Lower Pull Superset

TIME: 20-25min

GOAL: RPE 6-7 | :03 Lowering Phase / Explosive Overhead in the Push Press. For the Banded GM no prescribed tempo but slow lower and speedy stand up. Make sure the glutes engage to stand.

Bodybuilding

Metcon (No Measure)

1.) 3×15

DBL DB Sumo DL (Mod-Heavy)

FOCUS: Glutes / Hammies

2.) 3xMax Reps

Incline DB Bench Press (AHAP)*

*Optional Superset with Max Plate Front Raises

FOCUS: Chest / Shoulders

3.) 40-30-20-10

Bar Dips

Single DB Crush Curl (Mod-Light)

FOCUS: Arms

4.) 3 SETS

1:30 Ring FLR

1:30 Glute Bridge Hold

-No Additional Rest-

FOCUS: Abs / Posterior

Mixed Conditioning

Metcon (No Measure)

MONDAY MADNESS

3 SETS

8min Bike, Run, or Row*

-Rest 2:00 b/t Sets-

Set 1 – EZ

Set 2 – EZ+

Set 3 – Mod