Saturday

11
Nov

Saturday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

4×10-12

Sumo DL (30X1, Mod-Heavy)*

*Superset with 10/10 Single Leg Glute Bridge-Up. Perform under control.
GOAL: RPE 6-7 | For the Sumo DL, :03 descent each rep / no pause / fast stand / :01 pause at the top of each rep. For the SL GBU, keep your hips square and push the hips up toward the ceiling while squeezing the glutes. If Single Leg isn’t possible, plant both feet on the ground and do 20 reps.

Bodybuilding

Metcon (No Measure)

3 SETS

10 DB Incline Bench (Heavy)

1:00 Max Standing Banded Curls

-Rest as Needed b/t Sets-

3 SETS

10 DB Alt. Long Lunge (Heavy)

20 Reps 1+1/2 Fast Air Squats

-Rest as Needed b/t Sets-

3 SETS

1:00 Hollow or Tuck Hold

1:00 Superman Hold

30 Reps Slow Glute Bridge-Ups

-Rest as Needed b/t Sets-
GOAL: Ending the week with another full-body session this time focusing on LOAD (heavy) then VOLUME (light and fast). The midline/posterior session at the end is no joke! Keep the GBU slow…booty should be burning by the 15th rep.

Mixed Conditioning

Metcon (No Measure)

1-2 SETS*

5:00 Run

5:00 Bike or Row

5:00 AMRAP of 5/5 Lunges + 5 Push-Ups

*Moderate-Light pace for all sets, all movements. No rest b/t movements. Nasal breathing only.

-Rest 3:00 b/t Sets-