Monday

17
Sep

Monday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Shoulder Press (8-8-8-8*)

*Start Moderate then Build to a Heavy Set of 8. Optional superset of 10 Strict Pull-Ups after every set.

(Score is Weight)

FOCUS: Shoulder Press…rebuilding across the month to a new Heavy 4-Rep.

GOAL: RPE 6-7 | Mod loading to start and building each set. Your final 8 today should be significantly heavier than your first set of 8. In today’s assignment if you fail the final set at 6 or 7 reps…that’s ok. If you fail at 5 or less, too heavy. If you complete 8 but feel like you could have done 5 more…too light. Find the sweet spot today.

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

8 Single DB Supported Bent Over Row, Left (Heavy)

8 Single DB Supported Bent Over Row, Right (Heavy)

8 Single DB Bench Press, Left (Heavy)

8 Single DB Bench Press, Right (Heavy)

-Rest as Needed b/t Sets-

3 SETS

10 Reps of DBL DB Lat Raise + Front Raise + Strict Press (Mod-Light)*

*1 Rep = Lat Raise + Front Raise + Strict Press

-Rest as Needed b/t Sets-

2 SETS FOR QUALITY

1:00 Ring FLR

30 Russian Twists (Light DB)

1:00 Tuck Hold

30 Russian Twists (Light DB)

1:00 Glute Bridge Hold

-Rest 2:00 b/t Sets-

FOCUS: Upper Body / Rotational

Mixed Conditioning

Metcon (Checkmark)

MONDAY MADNESS

3 SETS*

30-20-10

Cal Bike or Row

-No Additional Rest b/t Sets-

*Rest equal time it takes you to complete each number of cals. If 30 takes you 1:00…rest 1:00. So, yes after the 10 cals…you will be resting on a short clock then tackling the next set starting with 30. Godspeed!