NC FLEX – Fri, Aug 18 – CrossFit Mettle and Honor

CrossFit Mettle and Honor – NC FLEX

1.) 4 SETS

8 Seated Tempo Strict Press (1111@Mod)

-Walking Rest :30-

Max Pull-Ups 1:00

-Rest as Needed b/t Sets-

2.) 4 SETS

8 Seated Barbell Good Mornings (Mod)

-Walking Rest :30-

Max Box Step-Ups 1:00

-Rest as Needed b/t Sets-

(No Measure)

GOAL: RPE 7 | Upper + Lower Pull/Push — bigger functional strength day followed by lower volume bodybuilding.

1.) 2-3 SETS

15 DB Tempo Sumo Squats (21X1 @ Heavy)*

15 DB Tempo Glute Bridge-Ups (21X1 @ Heavy)**

*Hold DB b/t legs…:02 down / fast up

**Hold DB on hips…:02 down / fast up

-Rest as Needed b/t Sets-

(No Measure)

2.) 2-3 SETS FOR QUALITY

50 Banded Kneeling Crunches

50 Hanging Knee Raise

-Rest as Needed b/t Sets-

(No Measure)

GOAL: Booty & Abs. Intentionally lower volume here with the bigger FS day up front. Use a weight that makes you suffer on the 15/15 tempo combo.

:20 Sprint Bike

:40 EZ Bike

-No Additional Rest b/t Sets-

(No Measure)

GOAL: RPE 9 | Hard Pace (I did 75+RPM). Goal for EZ is a Moderate-Low Pace (I did 55-60RPM). Legs can not stop at anytime.