Monday

3
Sep

Monday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Shoulder Press (10-8-6-4-4-4*)

*Start Moderate and Build to Heavy. Super set each with 10 perfect Strict Pull-Ups.

FOCUS: Build to Heavy 4 Shoulder Press (retest at end of Sept). Set of 10 is a warm-up set then move into building.

GOAL: RPE 8-9 for Heavy 4. Get a heavy 4-rep on the books. We will work these lifts across the month and retest the building 4s at the end of the month.

TIME: Try to get your full session in today within 60min. Dedicate 30min to the FS and 30min to the BB.

Bodybuilding

Metcon (Checkmark)

3 SETS

7-10 DB Bent Over Rows (Mod-Heavy)

7-10 DB Incline Bench Press (Mod-Heavy)

10-15 EZ Bar Curls (Mod-Heavy)

25 Reps Band Pull-Apart (Med. Band)

25 Hollow Rocks*

*Option to hold 10lb or 15lb Plate

-Rest 1:30 b/t Sets-

NOTE: Upper Body Push-Pull. Part of Sept Focus is EFFICIENCY. Total time for every workout is planned at 60min.

Mixed Conditioning

Metcon (Checkmark)

MONDAY MADNESS

3 SETS*

8:00 Cal Bike or Row

-Rest 2:00 b/t Sets-

*Beat Your Cals Every Time.