Monday
CrossFit Mettle and Honor – NC FLEX
Functional Strength
Metcon (Checkmark)
3 SETS
7 Push Press w/ Slow Lower
Immediately Into…
10 Bent Over Rows
-Rest as Needed b/t Sets-
FOCUS: Upper Push / Pull
TIME: 20-25min
GOAL: RPE 6-7 | Start Moderate and build each set. The lowering portion should be an intentional :02 count then cycle the barbell back up. For the BOR, try to control the weight up and down without moving your torso.
Bodybuilding
Metcon (Checkmark)
1.) 2 SETS
25/25 Unbroken Single Leg Hip Thrust*
*Use a moderate DB. Complete 25 reps on one leg then switch to the otherside.
-Rest as Needed b/t Sets-
FOCUS: Glutes / Hammies
2.) 3 SETS
8-12 Slow DB Chest Fly
Immediately Into…
:30 Narrow Grip Bench Press Hold*
*DB Pressed out 1/2 way up.
-Rest as Needed b/t Sets-
FOCUS: Chest / Shoulders
3.) 30-20-10*
Banded Tricep Ext
DB Crush Curl (Moderate)
*Complete all sets unbroken with only short rest in between.
FOCUS: Arms
4.) 2-3 SETS
10-15 Ab-Wheel Rollouts
1:00 Side Star Plank (L)
1:00 Side Star Plank (R)
FOCUS: Midline / Posterior
Mixed Conditioning
Metcon (Checkmark)
MONDAY MADNESS
3 SETS
Bike, Run, or Row*
Set 1 – 4:00
Set 2 – 6:00
Set 3 – 8:00
-Rest 2:00 b/t Each set-
*Use the same pace for all three sets. The pace you choose should be a pace you think you can hold for 6:00. This means set 1 will be easiest, set 2 will be tough, and set three will be brutal.