Monday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Checkmark)

1.) 3 SETS FOR QUALITY

3:00 Run, Bike, or Row

Into…

20 Alt. Long Lunges

10 Alt. Cossack Squats

10 Burpee Box Jumps

-Quick Rest b/t Sets-

2.) 3×7

Pausing Back Squat (Light-Mod)*

*:01 Pause at Top and Bottom

FOCUS: RPE 4-5 | Reset/Deload Week. The goal of this week is to reduce training volume, take load off the body, and invest in some physical, mental, and emotional recovery. Not all reset/deload weeks will look like this. The reason I chose to not include any additional BB this week is to help athletes break from the gym a little easier this time around. Do not add tons of additional volume or intensity this week. Use this week to heal some of the nagging aches and pains.

Bodybuilding

Warm-up (No Measure)

No Additional Bodybuilding. 20min Bodywork Mandatory!

then pick 1 of 2…

1.) 10-20min Walk Outdoors

or…

2.) 10-20min Active Recovery Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…