Saturday

4
Nov

Saturday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

3 SETS

10 Box Squats (Mod-Heavy)*

*Superset with…

7-10 Strict Pull-Ups

15-20 Strict Dips

-Rest as Needed b/t Sets-

GOAL: RPE 6-7 | Setup the box or bench slightly above parallel. When sitting to the box, do not let the tension in the body relax. The midline should stay on. Different schools of thought whether or not you want to take the tension off the feet. Try both…reps where the weight on the squat stays in the feet / reps where the weight in squat comes off the feet (more in the sit but midline stays on).
NCFIT RPE…

10 – Absolute Max Intensity/Loading

8-9 – High to Very High Intensity/Loading

6-7 – Moderate to Moderate-High Intensity/Loading

4-5 – Light to Moderate Intensity/Loading

2-3 – Warm-Up to Light Intensity/Loading

1 – Little to No Intensity/Loading

Bodybuilding

Metcon (No Measure)

3-5 SETS

15 DB Push Press (Moderate-Heavy)

10/10 DB Supported Bent Over Row

-Rest as Needed b/t Sets-

3-5 SETS

10 Strict Knees to Chest

10 Alt. Side to Side Knees to Chest

1:00 Ring FLR

-Rest as Needed b/t Sets-
GOAL: Wrapping up week 1 of NCFLEX with a strong full-body session. Body will feel the box squats and bodyweight work for sure. A little flexibility here…choose a number of sets that works for you. If you are feeling beat up, get after 3 solid sets. You want to push the volume a little more and really get the abs going in the second couplet…lineup 5 sets

Mixed Conditioning

Metcon (No Measure)

AMRAP x 7 MINUTES

7 Burpees

21 Double Unders