Saturday

24
Feb

Saturday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

EMOM x 21 MINUTES

MIN 1 – :50 Russian KB Swing (Heavy)

MIN 2 – :50 KB Push-Ups / :45 Speed Push-Ups*

MIN 3 – :25 Max Sprint Bike or Run

*Alternate rounds with KB & Speed Push-Ups. Lay KB flat and place hands in Diamond position on ball portion. If you want extra loading, option to perform KB Narrow Grip Bench Press (hold ball portion). For Speed Push-Up, perform AMRAP of Push-Ups at max speed.
GOAL: RPE 6-7 | Been loving programming a little more of a fitness-focused piece here on the weekends. Being functionally strong for me also means that you can move your body AND external weight under some metabolic or aerobic distress. This workout is designed to get a crazy odd object, bodyweight, and fire breathing workout all wrapped up in 21 mins. If you don’t want as much of the breathing, sub the third minute with something that fits your goals but keeps you hitting REPS on the KB and Push-Ups.

Bodybuilding

Metcon (No Measure)

1.) 3 SETS

10 DB Chest Fly

Immediately into…

15 Close Grip DB 3/4 Rep Bench Press

Immediately into…

Max Close Grip DB Press Hold & Squeeze

-Rest as Needed b/t Sets-

2.) 3 SETS*

Barbell ’28s’ Curls…

1 Set is…

7 Full Curls

7 Curls Half-Up

7 Curls Half-Down

7 Full Curls

*Option to use light barbell, light EZ bar, or light single DB if you do not have barbell. Use different object than last time!

-Rest as Needed b/t Sets-

3.) 3 SETS

Barbell ’28s’ Skull Crushers…

1 Set is…

7 Full Crushers

7 Crushers Half-Up

7 Crushers Half-Down

7 Full Crushers

-Rest as Needed b/t Sets-
GOAL: THE MOST POPULAR DAY IN FLEX HISTORY IS BACK. So nice that we did it twice. Can you go heavier this time around on the 28s? Wrap up your week STRONG with the ultimate NCFLEX pump day!

Mixed Conditioning

Metcon (No Measure)

ON A 20:00 RUNNING CLOCK…

Brisk Walk or Hike w/ Slow & Controlled Nasal Breathing*

*Weight Vest Optional