NC FLEX – Fri, Dec 30

28
Dec

NC FLEX – Fri, Dec 30

Announcements

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CrossFit Mettle and Honor – NC FLEX

THROWBACK WEEK TO 1/17/22

Functional Strength

Back Squat (7×5
1+1/2 Back Squat*)

*Mod-Heavy for all 7 Sets.

-Rest as Needed b/t Sets-

GOAL: RPE 6-7 | OH BOY. Buckle up. Mod-Heavy to Heavy for all 7 sets. If you want to increase weight every other set, go for it. But make sure you keep the FULL ROM of the 1+1/2 Squats.

Bodybuilding

Metcon (Checkmark)

3 SETS

5/5 DB Staggered Stance RDL (Heavy)

Immediately Into…

1:00-1:30 DB Suitcase Hold (Heavy)

-Rest as Needed b/t Sets-

3 SETS

16 Alt. DB Arnold Press

16 Alt. DB Hammer Curl

-Rest as Needed b/t Sets-

3 SETS

8 Strict Hanging Knee Raise

8 Knee Raise to Left Elbow

8 Knee Raise to Right Elbow

1:00 Deadbugs

-Rest as Needed b/t Sets-

GOAL: Bodyweight / odd object pull – push – squat – hinge mix. Probably some of my favorite types of sessions. Remember…the goal is not to speed through these but rather to FEEL the movements out and connect the mind to the muscle. Oh…and say goodbye to your midline in this one!

Extra Credit

Metcon (Checkmark)

AMRAP x 15 MINUTES*

200m Run

200/150m Row

10 Burpees