Monday

24
Sep

Monday

Announcements

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CrossFit Mettle and Honor – NC FLEX

Functional Strength

Shoulder Press (6-6-6-6-6*)

*Start Moderate then Build to a Heavy Set of 6. Sets 1 & 2 should feel very doable. Begin the heavy building at Set 3.

(Score is Weight)

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

GOAL: RPE 8-9 | Try to hit your original 4 for 6.

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

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

10 DB Slow Bench Press (Mod-Heavy)

Immediately into…

15 Close Grip DB 3/4 Rep Bench Press*

Immediately into…

Max Close Grip DB Press Hold & Squeeze**

*Hold DB Parallel to one another slightly outside chest.

**Touch heads of the DB together directly over the chest.

-Rest as Needed b/t Sets-

2.) 3 SETS*

Barbell ’28s’ Curls…

1 Set is…

7 Full Curls

7 Curls Half-Up

7 Curls Half-Down

7 Full Curls

*Option to use light barbell, light EZ bar, or light single DB if you do not have barbell.

-Rest as Needed b/t Sets-

3.) 3 SETS*

Barbell ’28s’ Skull Crushers…

1 Set is…

7 Full Crushers

7 Crushers Half-Up

7 Crushers Half-Down

7 Full Crushers

-Rest as Needed b/t Sets-

*Option to use light barbell, light EZ bar, or light single DB if you do not have barbell.

FOCUS: Upper Body

Mixed Conditioning

Metcon (Checkmark)

MONDAY MADNESS

EMOM x 10 MINUTES

30 Double Unders + Max Burpees Until :50 Mark