CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

1.) 3 SETS

Max Reps Bodyweight Bench Press*

*If not at BW yet or want to go heavier…choose a weight that is very challenging to get 7-10 solid reps.

2.) 3 SETS*

10 DB Alt. Step-Ups

10 DB Push Press w/ Slow Lower

*Every set must be performed unbroken. Use the heaviest weight possible that keeps DBs in hands for all 20 reps. Rest as needed b/t sets.

FOCUS: Heavy Upper Push / Lower Pull

TIME: 30-35min

GOAL: RPE 8-9 / RPE 6-7 | Running it back to the week of 7/11! See how perform after a full 4 week training window. I love the bodyweight bench press test…puts things into perspective. If you’re not at a place where you can move yourself off of yourself, shoot for 7-10 good reps of something that challenges you.

Bodybuilding

Metcon (No Measure)

1.) 3 SETS

8/8 DB Lateral Raise (Mod)

12 Slow ‘Underhand Grip’ Floor Press (Mod)

FOCUS: Chest / Shoulders

2.) 2 SETS

20 DBL DB Curls (Light)

10/10 Single DB Tricep Kickback

Into…

2 SETS

20 DBL DB Hammer Curls (Light)

10 DBL DB Tricep Rolling Ext.

FOCUS: Arms

3.) EMOM x 8 MINUTES

MIN 1 – :50 Weighted Plank

MIN 2 – :25 Single Leg Glute Bridge (R) / :25 Single Leg Glute Bridge (L)

FOCUS: Abs / Posterior

Mixed Conditioning

Metcon (No Measure)

MONDAY MADNESS

3-4 SETS

5:00 Bike @ Moderate

Immediately Into..

5:00 Run @ Moderate

-Rest 3:00 b/t Sets-