Announcements

NCFIT Workout Weekly June Commitments

Retest of Wendler Lifts (BS/ DL/ PP)

(1-2) Kipping Gymnastics Skill Day

(1) Oly Positional Days

(3) Mid-Year Mini-Comp Workouts

(2-3) Mod-Long Workouts

(1-2) Long Workouts

(1) Partner Workout Option on Saturdays

NCFIT Workout Weekly June Commitments

Retest of Wendler Lifts (BS/ DL/ PP)

(1-2) Kipping Gymnastics Skill Day

(1) Oly Positional Days

(3) Mid-Year Mini-Comp Workouts

(2-3) Mod-Long Workouts

(1-2) Long Workouts

(1) Partner Workout Option on Saturdays

CrossFit Mettle and Honor – NC FLEX

Aerobic Capacity

Metcon (Weight)

EMOM x 21 MIN

MIN 1 & 2 — 30/25 Cal Bike

MIN 3 — 3 Heavy ‘Library’ Deadlifts*

*Use the same weight for all 7 sets. Library means the weight must touch the ground softly and quietly. No slamming of the bar.

(Score is Weight on Deadlift)

GOAL: RPE 7 | Pull Day + Aerobic Capacity. Can you breath and lift? The ultimate line between functional and non-functional strength. Can you use it when you’re tired?

Bodybuilding

Metcon (Checkmark)

3 SETS

20 Alt. DB Goblet Curtsey Lunges (Mod)*

10/10 Single Leg Glute Bridge

Max 1+1/2 DB Goblet Squats (Mod)

*Use a short-step back on the lunges to focus more on quad dominant lunging.

-Rest 1:30 b/t Sets-

(No Measure)

2 SETS

Max Wall Sit Hold*

Max Bar Hang Hold

Max Top of Dip Hold

Max Plank Hold

Max Wall Sit Hold*

*Weight optional for the wall sits.

-Rest 5:00 b/t Sets-

(No Measure)

GOAL: RPE 7 | Lower Body Pump + Static Holds. Quad focus.

Extra Credit

FOR RECOVERY (Checkmark)

Perform a Full-Body Yoga Session

Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps.

(No Measure)