Saturday
CrossFit Mettle and Honor – NC FLEX
Functional Strength
Metcon (No Measure)
1.) 10-8-6-4-10*
Bench Press
*Build to a heavy 4 then lower load back down to match your first set of 10.
2.) 2-3 SETS
16 Alt. Seesaw Bent Over Row (Heavy)*
Into…
:30 Max Reps Single DB Bench (Heavy)
*Raise one arm as the other lowers. 8 reps each arm for 16 total each set.
GOAL: RPE 6-7 | Bench, Back, Bis, and Tris on the menu today for your Saturday. For the Bench Press…you have the option for going for MAX REPS instead of the final set of 10. If you feel like pushing the chest a bit more, hit a max set at a weight you are confident you can move for 10-12+ reps. Enjoy the pumps!
Bodybuilding
Metcon (No Measure)
1.) 4xMax Reps
Alt. DB Twisting Curl (Heavy)*
*Superset with Max Reps of Light EZ Bar Curl…goal is 15+
-Rest as Needed b/t Sets-
2.) 4xMax Reps
EZ Bar Skull Crushers (Heavy)*
*Superset with Max Reps of Diamond Push-Ups…goal is 15+
-Rest as Needed b/t Sets-
3.) FOR QUALITY
100 Weighted Crunches (Heavy)*
50/50 Single Band Tricep Extension
50 Slow Banded Curls**
*Break-up as needed to complete all 100 reps.
**:01 Pause at the top of each rep.
GOAL: Heavy into light and fast for the arms today. I want you to feel the squeeze of the heavy reps…especially the final few before transitioning to the light and fast reps. For the weighted crunches, use a DB across your shoulders…do not let it roll down your body as you perform the crunch.
Mixed Conditioning
Metcon (No Measure)
WEEKEND WARRIORS
ON A 20:00-40:00 RUNNING CLOCK…
Brisk Walk or Hike w/ Slow & Controlled Nasal Breathing*
*Weight Vest Optional…
Beginner — No weight
Intermediate — 20lb Vest or Ruck
Advanced — 50lb Vest or Ruck